Tag: fitness

9 Weight Loss Truths That No One Tells You

You already know that losing and maintaining weight can be a real challenge. But knowing why it’s tough can help you avoid getting discouraged with every small setback and improve your chances of success. Let go of the shortcuts and confront the realities of weight loss.

Your Body Works Against You

When you try to lose weight, your body fights you. Weight loss affects hormones, making you feel hungrier and full less often. These imbalances persist even after you’ve lost weight, making it harder to keep it off. Rapidly cutting calories can slow your metabolism, leading to muscle loss. Eating too little may cause overeating later. A moderate approach, balancing increased physical activity with decreased calories, is recommended for long-term success.

There Are No Easy Fixes

Losing weight quickly isn’t realistic. Prescription weight loss drugs may work, but they can be costly with side effects. Extreme diets harm your metabolism. Weight loss takes patience. Healthcare pros suggest a gradual approach, aiming for 1 to 2 pounds per week, which is more sustainable.

Exercise Can’t Conquer All

Exercise helps you lose weight and maintain it, but you need to exercise a lot. However, you can’t lose weight through exercise alone because it’s hard to burn more calories than you consume. You need to focus on your diet and exercise together for weight loss success.

Diet Supplements Don’t Work

Pills that say they’ll speed up your metabolism might sound good, but they don’t have much proof that they work. A big review of over 1,700 articles about different supplements and treatments, like green tea, acupuncture, and caffeine, found there wasn’t strong proof they really help with weight loss. So, instead of trying these trendy supplements, it’s better to stick with proven ways to lose weight, like eating less and being more active.

Fad Diets Don’t Work for Long

Fad diets like grapefruit, maple syrup, cabbage, apple cider vinegar, or juice diets promise to help you lose weight quickly. They work for a short time because they make you eat fewer calories. But the problem is that most people can’t stick to these diets for long. So they usually go back to their regular way of eating, and the weight comes back.

One Diet Doesn’t Fit All

Every person’s body is different. What works for one person may not work for another. So, when you’re thinking about how to lose weight, it’s essential to consider factors like your health, your family history, your metabolism, how active you are, your age, your gender, and your food preferences. It’s also crucial to include some of your favorite foods in your diet, so you don’t feel like you’re missing out, which can help you stick to a healthy eating plan. Remember, there’s no one-size-fits-all diet for everyone.

Cardio Is Essential

According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity each week, along with some muscle-strengthening activities on two or more days. Remember, every bit of movement counts, so try to be more active throughout the day, even if it’s just a short walk.

These guidelines should help most people lose weight, but if you’re obese or have a lot of weight to lose, you may need to work up to at least 30 minutes of exercise per day over time. And don’t forget strength training, which is essential for muscle, bone, and joint health. It also gives your metabolism a little boost and helps you appear more toned.

He Can Eat More Than She Can

It might not seem fair, but men can eat more than women and still lose weight. This is because men generally have a natural advantage when it comes to burning calories. Jo says they have larger bodies, more muscle, and higher levels of the hormone testosterone, which helps build muscle. Additionally, the male body is genetically predisposed to have more muscle and less fat than the female body because men don’t have the energy storage needs associated with pregnancy. You’ll see better results on the scale once you accept this and eat less than your male partner or friends.

How to Motivate Yourself to Exercise Even When You Don’t Feel Like It

Not enjoying exercise isn’t a moral failure. It’s simply a matter of personal preference and doesn’t make you lazy or broken. Despite this, exercise is undeniably beneficial for the body. So, how can you incorporate exercise into your routine if you don’t like it?

For coaches, how can you assist clients with this challenge without sounding like the fitness police?

Experts with extensive experience in helping people have shared five effective strategies and over a dozen practical tips in this article. These can help you or your clients make exercise more enjoyable and less of a struggle.

When you’re deeply passionate about something, it can be challenging to grasp why others don’t feel the same way.

However, there are several valid reasons why someone might not enjoy or desire exercise. For example…

Past experiences

If you remember feeling left out during sports or having a bad experience, like getting hurt, you might not want to participate in physical activities at all.


Some individuals experience pain when they move. It can make their chronic pain, injuries, or health issues worse.


Some people don’t enjoy the sensations of moving, breathing heavily, or sweating. Exercise equipment and group classes might not be designed to accommodate individuals in larger bodies or with disabilities. This can lead to physical discomfort and feelings of shame or not fitting in.


When exercise feels like a duty, a form of punishment, or a test of physical extremes (like “no pain, no gain”), some individuals might choose to avoid it altogether.


Some individuals, like my friend Dave, who enjoys a good beer, are put off by the fitness culture. They don’t want to become a “gym enthusiast” or be part of a “spin fanatic” group; their interests lie elsewhere.

Doesn’t physical activity bring happiness to people?

Exercise can release endorphins, often called a “runner’s high,” which can contribute to mental well-being. However, this enjoyable hormone boost isn’t always consistent.

Stop trying to exercise.

Yes, you read that right. “Quit trying” might seem like unusual advice, but let us explain.

If exercise feels incredibly difficult and unpleasant, the best approach could be to remove it from your list entirely. Here are a few reasons:

Firstly, the more you struggle against your own resistance (or your clients’), the stronger that resistance tends to become. On the other hand, if you stop telling yourself you “have to” exercise, you might find you’re more inclined actually to do it.

And remember, you’re not OBLIGATED to exercise.

Sure, it’s beneficial for your health, but you’re the one steering the ship in your life. You have the freedom to decide how you use your time and energy.

That being said, if you’re interested in exploring physical activity without any added pressure, take a look at these tips.

Experiment with doing nothing.

Try something unusual: Restrict your movement for a few days and observe the results.

“When clients say they don’t want to exercise, I tell them, ‘That’s fine, don’t do it. In fact, don’t even move. Just stay in bed and do as little as possible.'”

What happens?

“Most people eventually find themselves wanting to move on their own. They’ll say, ‘Wait a second, I actually want to get up and move around a bit. I feel like taking a walk.'”

This isn’t about trying to force yourself into wanting to exercise; it’s about understanding when and if your body naturally desires movement. You might realize you have a greater inclination for physical activity than you thought.

Focus on other ways to improve your health.

According to PN Coach and Holistic Nutritionist Sarah Maughan, “If you’re not inclined to move, remember that there are many other ways to enhance your health. You can concentrate on improving your sleep, managing stress, or fine-tuning your nutrition. Exercise isn’t the sole factor for a healthy life.”

Among the various health-enhancing choices, what appeals to you the most? Consider making it your current priority.

Build your bucket list.

Your bucket list items might naturally motivate you to become more active, like preparing for a cycling tour in Amsterdam or climbing a volcano in Hawaii. Alternatively, they might not.

Nevertheless, the “bucket list” exercise can reorient your attention toward your personal aspirations, which can be motivating and rewarding, regardless of your choice.

Create a list of activities you wish to experience in your lifetime. Then consider: Which of these can you begin pursuing today?

Embrace the “everything counts” philosophy.

Believing that your daily activities contribute to your fitness goals can positively impact you.

A study from Harvard University discovered that when people consider activities like housework or child care as exercise, it can enhance the physiological benefits of those activities. This placebo effect can improve physical fitness without altering your daily routine. So, recognize how your daily activities are already benefiting your health and well-being.

The Best Workout Length for Fat Loss, Muscle Gain, and Overall Health

We all have strong opinions about how much time to spend in the gym. For many, one hour has been the go-to duration. But some athletes believe you won’t see results if you train for over two hours, while others work out for less than 20 minutes daily. So, what’s the best workout length?

Though there’s no single answer, knowing the factors that affect the ideal workout duration can help you create a routine that fits your goals and lifestyle.

This article will explore workout length and offer guidance to help you find the right balance for achieving the best fitness results.

Understanding individual needs

The best workout length is different for each person because of what you want to achieve, how fit you are, and how much time you have. You need to match your workout time with your goals. For example, if you just want to stay generally fit, your workout can be shorter than someone training for a sport or competition.

A powerlifter might spend 2 hours at the gym because they take long breaks between sets, while most people spend less time because they take shorter breaks. So, think about what you want to achieve and set realistic goals for your fitness journey.

Quality over quantity

In workouts, it’s better to have good quality than a lot of quantity. It’s important to make your exercises count and be effective to get the best results, no matter how long you exercise. Short, intense workouts can give you big benefits if you do them right.

You can use methods like circuit training or interval training to make the most of your time at the gym and get stronger, have more stamina, and lose fat.

Efficiency and time constraints

In today’s busy lives, time can be limited, so creating workouts that fit into your schedule is essential. Instead of always aiming for long workouts, think about making them shorter while still getting good results.

You have to adapt to your available time. Some days, you might have lots of time for a long workout, but other times, you might only manage a 30-minute session, and that’s alright. Quick workouts like Tabata or HIIT can help speed up your metabolism, make your heart stronger, and improve your overall health.

Consider individual fitness levels.

How fit you are decides how long you should work out. If you’re just starting, you might need more time to get used to exercise. People who’ve been athletes for a while can handle tougher and longer workouts. It also goes the other way. Beginners might need to do 12 sets to see results, while experienced athletes might need 15 sets or more.

As you get fitter, slowly make your workouts longer and harder. Pay attention to your body and rest enough between workouts to prevent overtraining and injuries.

Balancing cardiovascular and strength training

A good workout should include both activities for your heart and muscles. Activities like running, swimming, or cycling are good for your heart and help you build endurance. Strength training makes your muscles stronger, bones healthier, and your body burn calories faster.

Cardio workouts are often longer than strength workouts. That’s why you build more endurance when you exercise in the lower heart rate zones (aerobic) compared to the higher ones (maximum effort or HIIT). Doing both kinds of exercises makes sure you have a balanced and healthy fitness routine.

Individual preferences and enjoyment

The best workout length depends a lot on what you like and what makes you happy. If you don’t like long hours at the gym, shorter, intense workouts might work better for you.

On the other hand, if you enjoy longer sessions with different exercises and methods, that could be the right choice. In the end, it’s more important to keep going and stick to a routine you like than worrying too much about how long each workout is.

Workout length based on the muscle group trained

You don’t need to spend the same amount of time working on your arms and legs. To work on your arms, you can do 10 sets with short breaks and finish in about 30 minutes. But for your legs, you might need 15 sets or more to work all the muscles and longer breaks, which could take around an hour or even longer.

So, how long your workout is will depend on what muscles you’re training. Smaller muscles need less time than bigger ones.

Your workout time depends on your personality.

If you have lots of energy or ADHD, and I say we’ll do a 2-hour leg workout with 3-minute breaks between sets, you’d think I’m crazy. Energetic people prefer shorter and more intense workouts to use up that energy.

If you’re patient, you might be fine with a workout lasting over 90 minutes and taking your time. Your personality affects how long your workout should be, so choose what suits you.

The Benefits of Cold Showers for Weight Loss and More

Weight loss often brings to mind thoughts of dieting, exercising, and meticulously counting calories. As we’ve previously discussed, maintaining a calorie deficit stands out as the key factor for a successful weight loss journey. But what if there was a straightforward yet potent method that could complement your weight loss efforts?

Welcome to the realm of cold showers, a promising approach that could provide that extra push you need to shed those surplus pounds.

In this article, we’ll delve into the potential ways in which cold showers can assist in weight loss and examine the scientific rationale behind this refreshing strategy.

Cold showers boost metabolism.

Exposure to chilly temperatures prompts your body to exert more effort in preserving its core temperature. This additional exertion results in the burning of extra calories as your body turns to its fat reserves for energy. With consistent cold showers, your resting metabolic rate can gradually rise, leading to an increased calorie burn even during periods of inactivity.

Exposing yourself to cold can activate brown fat.

Besides burning calories, cold showers can activate brown fat. Brown fat is a type of fat that burns calories to create heat, unlike white fat, which stores calories.

Studies have found that exposing your body to cold temperatures can encourage the transformation of white fat into brown fat. Cold showers can help you burn both types of fat, supporting your weight loss efforts.

Taking cold showers might reduce your hunger.

Cold showers have the potential to suppress your appetite. The jolt of icy water can trigger the release of hormones such as adrenaline and noradrenaline (also known as norepinephrine), not only heightening alertness but also briefly diminishing hunger. This effect can be especially advantageous if you’re aiming to manage your calorie intake and prevent overindulging. Utilizing cold showers to reduce your appetite temporarily can be a valuable component of a weight loss plan, particularly when combined with a time-restricted eating approach.

Cold showers improve blood circulation.

Cold showers encourage enhanced blood circulation, facilitating the breakdown of fatty tissues. Enhanced circulation guarantees more efficient delivery of nutrients and oxygen to cells, optimizing their functionality. Improved blood flow can also aid in the transportation of fatty acids to be utilized as energy during physical exertion.

Ice baths and cold showers help in exercise recovery.

Following an intense workout, muscles can experience soreness and inflammation. Athletes frequently employ cold showers or ice baths to alleviate muscle soreness and reduce inflammation. By expediting the recovery process, cold showers can motivate you to maintain a regular exercise routine, ultimately aiding in weight loss.

Exposure to cold enhances willpower and mental resilience.

Cold showers can serve as a mental resilience challenge. They demand discipline and self-control to endure the initial shock and discomfort. Consistently facing cold showers can enhance your willpower and mental strength, which is crucial for achieving your fitness objectives.

Cold showers enhance mood and alleviate stress.

Taking your first cold shower can be tough and initially make you feel more stressed. But as you get used to this short-lived stress, it can make you feel better and less stressed. We all know how stress can lead to weight gain, especially from eating. The cold water shock releases endorphins and reduces the stress hormone cortisol. Many say they feel calmer and less worried after a cold shower, which is a great way to naturally relieve stress.

20 Most Common Exercise Myths Debunked

True or false? Good or bad? Myth or reality? These are some of the most common questions we ask ourselves when making a decision. They also appear when we do exercises because we are not all experts on this subject… That is why in this article, we will answer some of the most common exercise questions so you will know which ones are true and which are still myths!

1. Sweating is synonymous with losing weight: MYTH.

Sweat is synonymous with dehydration. Sweat only makes the body cool when the temperature rises. If you lose a lot of water during exercise you may lose weight, but this is due to the volume in plasma that the blood and muscles lose.

2. If I exercise three hours in one day, I fulfill the quota of the week: MYTH.

Doing three hours only one day a week, helps as a general maintenance of health, but must be accompanied by nutritional support to see some result. This is not the most recommended, the best is at least a minimum of three days a week with a routine made by a professional, all according to what the person requires.

3. There are more recommended times to exercise: MYTH.

Some people recommend mornings due to an increase in testosterone (which causes muscle strength). Others say it is suitable in the afternoon, since, at this time, the body has reached all appropriate physiological values. However, what is recommended is that the person should stick to the schedule they chose for their training.

4. “Love handles” disappear only with abs: MYTH.

The abdominals, as well as all anaerobic work (weights), help tone the muscles in specific areas, but the famous “love handles” are accumulated fat that will disappear only with combined work of cardiovascular (aerobic) exercise, abdominal exercises and proper diet.

5. To avoid injury you should warm up for about ten minutes before exercising: REALITY.

The warm-up helps the body to enter a state of alertness, which makes it prepare for what is coming, which is an increase in blood flow to the muscles, giving them greater oxygenation. The warm-up can be by specific area of the muscle group to work, or at a general level, stretching exercises should be included before and after the routine.

6. The body widens if I exercise with weights: MYTH.

The body does not widen when doing work with weights, the muscles are toned and grow. Many women believe that they will look like men but it is not so, it is very important to remember that all work in a gym must be accompanied by a healthy diet, to achieve the objectives that are set.

7. There are specific exercises to burn fat faster: REALITY.

There are jobs such as aerobic-cardiovascular, which with adequate exercise time, use fat as a source of energy. Examples are walking or jogging more than 40 minutes at an intensity of 30% or 50% of total capacity.

8. If I exercise I can eat anything: MYTH.

Ideally, you should accompany any exercise plan with a diet made by a specialist, in order to follow the caloric requirements of your body. Remember that we are all different, so diets are not universal, they are personalized.

9. I must consume water before, during and after exercising: REALITY.

People, whether athletes or not, can consume from liter to liter and a half of water per day, and when performing an exercise routine, there is no problem in doing so, especially if they are doing cardiovascular work, to avoid dehydration.

10. To lose weight faster, it is better to run and not walk: MYTH.

Both can be done, but it depends on the physical condition of each person. Someone who just starts the adventure of losing weight, can just walk but must do so for periods of more than 40 minutes. Over time, you will acquire better physical condition, and you may think about jogging combined with walking. So, little by little, it will improve your aerobic condition and you can start running.

11. Swimming is the best exercise of all: REALITY.

Swimming is considered the sport that, par excellence, adapts to all types of people. It is the one that has less risk of injury, it is recommended to people in rehabilitation, to women in a state of pregnancy, as preparation for childbirth, since it relieves the back and relaxes the muscles. This sport has more benefits than any other, but always with the necessary care of an expert.

12. Doing yoga does not help at all because it is so passive: REALITY.

Yoga is not considered a sport. If a person’s goal is to lose weight or improve their physical condition, doing yoga alone will not work, since their methods are more relaxing. It would be useful to do it after a training session to relax the muscles and recover them in a more efficient way.

13. An obese person should not exercise much because it is dangerous: MYTH.

Obese people can exercise like any other person, as long as they have a professional at their side guiding them at all times. Also, obese people should be aware of having a medical check-up before starting any training program, in order to know the state of their heart and their overall health. There is a popular saying that can be applied here: “the more obese a person, the faster they lose weight”; provided you have the help of professionals in nutrition and health.

14. Wearing synthetic clothes or sweaters, while exercising, helps you lose weight: MYTH.

On the contrary, they cause the person to become dehydrated because they do not allow evaporation of sweat. It can be exemplified with the engine of a vehicle that does not receive air from fans that cool the water; Then, that engine will be overloaded until the head is damaged. In the body, if the sweat does not evaporate, it does not allow more water to go outside to be evaporated, the body overheats and can generate a heat stroke.

15. When you stop training your muscles become fat: MYTH.

One thing has nothing to do with the other. If you stop training, your muscles lose the volume and strength they gained during training. On the other hand, fat is an adipocyte (fat cell); then, if you stop training, and a poor diet is maintained, it will cause an increase in weight in calories, and there will be a noticeable decrease in the muscles, because the muscle is no longer being stimulated to increase its volume.

16. Taking sugars before exercising improves performance: MYTH.

Performance is determined by many factors that go beyond what is consumed. Sugar causes a decompensation in the body, which does not allow you to find energy. In addition, it decreases the use of fats as an energy source.

17. The more you train, the more you advance: MYTH.

There is a principle called “progressivity”, which must go hand in hand with the workloads that are prescribed to the body. Each person advances differently and, many times, “MORE” does not necessarily mean “BETTER”. Even the body can get used to the routine, so it is necessary to change it.

18. All fats are harmful to athletes: MYTH.

The body needs fats as an energy reserve. Therefore, unsaturated fats bring a benefit in regeneration, and the possibility of generating energy, which is indispensable in competitions, especially those of moderate intensity and long duration.

19. If you exercise at night, sleep is disturbed: MYTH.

What is working is the muscular part, therefore, the nervous system will not be affected. But there are people who end up with the sympathetic system very disturbed, and can have consequences at bedtime.

20. Any exercise is good: REALITY.

Although, it is important to make clear that, everything in the extreme can be harmful. The important thing, before starting any activity, is to evaluate yourself and put yourself in the hands of professionals who guide the physical work to be performed.

What Type of Exercises Should You Be Doing?

There are two main types of exercise: cardiovascular and strength training. Cardiovascular exercise, which is also known as aerobic exercise, targets your heart and lungs and includes activities such as walking, running, cycling (or spinning), and swimming. Strength training, which is considered anaerobic exercise, targets your skeletal muscles and includes weight lifting, sprinting, and isometric/plyometric exercises. So the type of exercise you should be doing depends on what you want to accomplish by exercising.

You need to determine your fitness goal before you can figure out what type of exercise regimen you should ascribe to. Most likely, your body type will play a factor in determining what you hope to accomplish through exercising. Both types of exercises are excellent for your health, but cardiovascular exercises are more closely associated with the overall longevity of your health and quality of life, while strength training exercises strengthen your muscles and bones and improve your metabolism.

Treadmills vs Running Outdoors – What’s the Difference?

I’m not going to tell you that running on a treadmill is a waste of time, that it’s useless, or that it’s something you should never do. Running on a treadmill definitely has its advantages. Apart from anything else, it allows you to train indoors, which means you can avoid going out in the rain and means you can avoid having to talk yourself into training on wet days. Better yet, this means that you can put on the TV or listen to music without sweaty headphones. And that makes running a lot less boring!

But there are definitely downsides. Big downsides in fact. Read on to find out what those are and why you should reconsider making this your primary way of exercising

The Amazing Health Benefits of Exercising Outdoors

Running is in itself one of the very best things you can possibly do to improve your health and it has numerous highly beneficial effects on the body. These range from increasing muscle mass in the legs, to lowering your heartrate to helping you to burn more calories.

But while all this is true, it’s not just the running that is so good for you. Equally important is the simple fact that you’re outdoors, which actually has incredible benefits all on its own. Read on and we’ll examine some of these benefits.


The first big benefit of being outdoors comes from the sun. When you run, you expose yourself to the sun’s rays. While these can be harmful in high doses, they’re also critical for our health in many other ways. For starters, they encourage the production of vitamin D. This not only helps to strengthen your bones but also improves sleep and testosterone production. The sun also gives us a healthy, natural glow that comes from being tanned.


Nobody is entirely sure if ‘Earthing’ is definitely beneficial but it’s something that a lot of people claim is. Essentially, the idea is that by coming into direct contact with the ground when you sit on it or touch it, you can actually help to restore the body’s correct charge, potentially combating inflammation. Some studies back this up but they aren’t particularly rigorous in their methodology. Either way, it certainly doesn’t hurt anyone!

Fresh Air

Fresh air is also highly beneficial for our health. For starters, it has been shown to significantly improve our circulation and also to improve our breathing in generally. It aids with sleep and it boosts the immune system too!


Believe it or not, just being in nature can also be very good for us. This is because it has a profound effect on us psychologically – basking in nature helps to encourage the release of ‘feel good hormones’ and to lower stress levels. It has even been shown to increase creativity, which is one reason that you often come up with your best ideas while going for walks.


And even the weather can be good for you! Contrary to popular belief, getting some exposure to cold air is actually a good thing. That’s because it gently taxes your immune system, acting as a kind of ‘training’ for it and thereby strengthening it in the long run.

Running for Bodybuilders – Can You Run and Still Maintain Muscle Mass

A lot of bodybuilders act like they have some kind of allergy to, or phobia of running. This is because they often hold the belief that it will make them more catabolic. Running burns fat but it also burns anything else the body can get its hands on in order to provide energy. This means you can quickly end up losing weight and that includes muscle mass.

But is it necessarily true? Read on and find out why you should reconsider including running in muscle-building programs.

The Plus Side

In defence of running, it is only fair that we remember that it was used by pretty much all of the classic bodybuilders to some degree or other. That means Arnold Schwarzenegger, Frank Zane, Franco Columbu, all of them used some kind of steady state cardio such as running. And if you look at today’s YouTube celebrities, most of them will also utilize some degree of running.

That’s because, in smaller amounts, running can provide just the stimulus you need to cut away the fat to reveal more definition and striations in the muscles. This is how you get cut, as opposed to just looking bulky. While the body will burn muscle, it will still look to fat stores first which are more readily available.

If you’re really afraid of running though, you can do what some modern bodybuilders do and simply power walk instead. This is a safer way to remove fat without hurting muscle.

An Added Bonus

What’s also important to remember though, is that running increases the size of your left ventricle. This is the part of the heart that pumps oxygenated blood around the body and thus it is largely responsible for your ‘stroke volume’. The bigger this gets, the lower your resting heartrate will be. And when that number gets low, it means you’ll produce less cortisol, less myostatin (which is responsible for muscle catabolisation) and more testosterone!

That’s right: although running might cause you to burn fat and muscle in the short term, in the long term it can actually help to make you more anabolic and even allow you to enjoy deeper and more restorative sleeps! And for this reason, it’s something that you shouldn’t write out of your training programs just yet

Oh and then there’s the other thing: running makes you fitter and that means you can workout harder!

How to Use Pokémon Go in Your Training

Unless you’ve been living under a rock, you’ve probably heard of Pokémon Go. This is of course the massive augmented reality sensation from Nintendo that places Pokémon into the world around us. The game uses data from Google Maps in order to allow us to hunt for local Pokémon and this then triggers a mini game using a combination of your device’s camera and its gyroscopes in order to make the Pokémon appear as though they’re right there in front of you.

But what does this have to do with running?

Well, if you want to give yourself a new challenge and make your running fun in a new way, you can turn this into a running workout! Here is how it works

Set Up the Game and Go!

The first thing to do of course is to set up the game. Once you’re ready, just run out the door and start!

Now, the key thing to remember here is that you mustn’t spend the entire time looking at your phone. When you do that, you will be putting yourself at risk and you’ll likely put your foot in a pothole or ditch. Never run while looking at your screen!

The good news is that your device will vibrate when you’re near a Pokémon. All you need to do then is carry it in one hand and run to areas where they’re likely to be. Pokéstops are places where people can ‘lure’ Pokémon, which means there will often be more in those areas. Run to the areas on your map with lots of blue structures and pink leaves and then you should find your phone vibrates from time to time.

When that happens, just stop, play the minigame and capture your Pokémon! It makes running more fun but it can also act as a form of natural interval training. Because you’ll be running and stopping intermittently, this means you can run a little faster between Pokémon.


One tip when running is that you should put the game on ‘battery saver mode’. In this mode, the device screen will go dark as long as it is held upside down. That means you can point it down while running, or you can slip it in a pocket and you’ll be using considerably less power. Soon there will be a Pokémon Go smartwatch you can wear!

The other tip is to make sure to incubate eggs. These hatch based on the steps you take, so running will give you a big advantage!