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  • Strong at Every Stage: How Menopause and Pelvic Floor Health Intersect by Sarah Curran

    Menopause is one of those life transitions that everyone talks about in whispers,but it’s time we started speaking about it out loud. From hot flushes and sleep struggles to changes in mood, energy, and body composition, menopause can feel like a storm. But there’s one topic that still gets pushed into the shadows: pelvic floor health.

    And yet, the pelvic floor is at the heart of so many aspects of women’s wellbeing,from bladder control and core strength to sexual health and even confidence in everyday life. The truth is, menopause and pelvic floor health are deeply connected, and understanding that connection is key to feeling strong, capable, and in control during midlife and beyond.

    Let’s break it down.

    What Happens to the Pelvic Floor During Menopause?

    When estrogen levels drop during menopause, the tissues of the vagina, bladder, and pelvic floor lose some elasticity and blood supply. That means the muscles that were once springy and supportive can weaken, leaving women more vulnerable to issues like:

    • Urinary incontinence (that frustrating leakage when you cough, sneeze, or exercise)
    • Pelvic organ prolapse (where the bladder, uterus, or rectum bulges into the vaginal wall)
    • Genitourinary syndrome of menopause (GSM) (vaginal dryness, irritation, pain during sex)
    • Sexual dysfunction (lower arousal, discomfort, or difficulty reaching orgasm)

    Research suggests urinary incontinence affects up to 56% of postmenopausal women, and pelvic organ prolapse occurs in around 14–52%,numbers that are too high to ignore.

    So while menopause doesn’t cause pelvic floor dysfunction outright, the hormonal changes magnify existing risk factors like pregnancy, childbirth, aging, or heavy lifting.

    Why Pelvic Floor Dysfunction Matters Beyond “Leaks”

    Here’s the real talk: pelvic floor problems aren’t just a nuisance. They can hit every corner of your life.

    • Physical wellbeing – Worrying about leakage can stop you from exercising or doing activities you love.
    • Mental health – Women with pelvic floor dysfunction are more likely to experience depression and social isolation.
    • Sexual health – Over half of menopausal women with pelvic floor issues report sexual dysfunction, from discomfort to a complete loss of desire.

    And yet, many women never get help. Why? Because we’ve been conditioned to accept pelvic floor symptoms as “normal” after a certain age. But common is not the same as normal,and there are things you can do about it.

    The Gold Standard: Pelvic Floor Muscle Training (PFMT)

    If you’ve heard of “Kegels,” you’ve already come across PFMT. But here’s the thing: most women aren’t doing them correctly,or consistently enough,to get results. Done right, PFMT strengthens the muscles that support your bladder, bowel, and sexual function. There are physios that specialise in women’s health that can prescribe exercises catered to you that will make a huge difference to your pelvic floor health.

    What the research says:

    • Urinary incontinence – PFMT significantly reduces leakage episodes and can even cure symptoms in some women.
    • Pelvic organ prolapse – Improves both symptoms and severity in mild to moderate cases, often delaying or avoiding surgery.
    • Sexual function – PFMT improves arousal, orgasm, satisfaction, and reduces pain for many women.
    • Quality of life – From feeling more confident in movement to improved intimacy, the benefits go beyond the physical.

    Supervised programs with a physio tend to work best, but digital platforms and apps are showing real promise, too,especially for women who want privacy and flexibility.

    Barriers: Why Aren’t More Women Doing PFMT?

    This is where the gap lies. Studies show many women don’t know enough about their pelvic floor or how to exercise it effectively. Others feel embarrassed to seek help. And some simply believe symptoms are “part of getting older.”

    But let me be clear: it is never too late to start strengthening your pelvic floor.

    Lifestyle Habits That Support Pelvic Floor Health

    PFMT is the cornerstone, but it’s not the only tool. Supporting your pelvic floor during menopause also means looking at your whole lifestyle.

    1. Stay Active – Regular strength training (done safely) keeps your core and pelvic floor engaged.
    2. Watch Heavy Lifting Technique – Poor lifting can strain the pelvic floor. Breath control and posture matter.
    3. Nutrition Matters – Adequate protein supports muscle tissue, and fibre helps prevent constipation (a big strain on the pelvic floor).
    4. Weight Management – Extra weight increases downward pressure on the pelvic organs.
    5. Address Menopause Symptoms – Vaginal estrogen therapy, prescribed by your doctor, can help restore tissue health.

    It’s a multi-pronged approach: exercise, lifestyle, and (when needed) medical support.

    Busting the Myths

    Let’s clear up a few common misconceptions:

    • “Pelvic floor problems only happen to women who’ve had kids.”
      Not true,menopause, aging, and genetics also play big roles.
    • “If I just do Kegels, I’ll be fine.”
      Not always. Many women need guided programs to ensure they’re activating the right muscles.
    • “It’s too late to start after menopause.”
      Absolutely not. Research shows PFMT improves outcomes even decades after menopause.

    The Bottom Line

    Menopause is not the end of your story,it’s the start of a new chapter. And just like strength training helps preserve your muscles and bones, pelvic floor training protects your core, bladder, and sexual health.

    The science is clear: conservative, non-invasive strategies like pelvic floor muscle training work. They improve function, boost confidence, and give women back control over their bodies. It is important you visit a women’s health physio to establish the best exercises for your situation.

    What we need now is awareness, education, and support. Too many women are struggling in silence. You deserve better,and you deserve to feel strong at every stage of life.

    Final Word

    If you’re reading this and nodding along, here’s your reminder: you don’t have to accept pelvic floor problems as your “new normal.” Start small, seek guidance if you need it, and know that change is possible.

    I’ll be sharing more evidence-based, practical advice for women navigating fitness, menopause, and pelvic healthover on Instagram. Come join me at @sarahcurranfitpro—let’s break the stigma and build strength from the inside out.

  • Skin Cancer And Sunbeds What You Need To Know by Sarah Curran

    A golden glow is often seen as a symbol of health and beauty. But when it comes to achieving that tan through sunbeds, the evidence is clear and conclusive: sunbed use significantly increases the risk of skin cancer. The risk is especially high for people who start young, and it rises with the number of sessions over time.

    This isn’t about scare tactics — it’s about the facts. And the facts show that sunbeds are a preventable cause of cancer.

    Why Sunbeds Are Dangerous

    Sunbeds emit artificial ultraviolet (UV) radiation, which includes both UVA and UVB rays. These rays penetrate the skin, damaging DNA in skin cells. That DNA damage can build up over time and set the stage for carcinogenesis — the process where normal cells become cancerous.

    Unlike the sun, which varies in intensity and often only hits certain parts of the body, sunbeds deliver high-dose, whole-body exposure in short bursts. That means almost your entire skin surface is being subjected to harmful UV radiation, often more intensely than you’d get from natural sunlight.

    The Types of Skin Cancer Linked to Sunbeds

    Decades of research show that the three main types of skin cancer are all associated with sunbed use:

    • Cutaneous Malignant Melanoma (CMM)
      This is the most dangerous skin cancer. Studies show that ever-users of sunbeds face a 20–27% higher risk of melanoma. The risk climbs sharply for those who start young: using sunbeds before the age of 35 can almost double your risk, with increases reported up to 87%.
    • Squamous Cell Carcinoma (SCC)
      SCC risk rises significantly with sunbed use, showing a clear dose-response relationship — the more you use, the higher the risk.
    • Basal Cell Carcinoma (BCC)
      Evidence also points to an increased risk of BCC in sunbed users, though the link is less consistent than for melanoma and SCC.

    Dose-Response: Why Every Session Counts

    Some people assume that “just a few sessions” won’t matter, but the science shows otherwise.

    Each additional sunbed session per year increases the risk of melanoma by about 1.8%. That might sound small, but the effect compounds over time. Occasional use still adds up to meaningful risk.

    Put simply: there’s no safe level of sunbed use.

    Why Young People Are Hit the Hardest

    The danger of sunbeds is greatest when use begins early. People who start before age 30–35 see the steepest rise in skin cancer risk.

    This is particularly worrying because young women and young adults are the most frequent sunbed users. As a result, they carry the highest burden of preventable, sunbed-related melanoma.

    And because UV damage is cumulative and irreversible, the effects of those early sessions often don’t show up until years later.

    Prevention and Policy: What Works

    Skin cancer is largely preventable, and avoiding sunbeds is one of the simplest, most effective steps you can take. But prevention isn’t only about personal choice — public health strategies matter too.

    • Regulation: Countries that have introduced bans or strict restrictions on sunbed use — especially for minors — have seen reductions in skin cancer risk. Protecting under-18s from early exposure is particularly effective.
    • Public health campaigns: Education works. For example, long-term campaigns in Denmark reduced sunbed use dramatically, and projections estimate these efforts will prevent over 16,000 skin cancer cases between 2007 and 2040.

    Together, legislation and campaigns have proven to be powerful tools. They’re also cost-effective, saving health systems money while protecting public health.

    The Bigger Picture

    The relationship between sunbeds and skin cancer is one of the best-documented examples of a preventable cancer risk. Unlike many other lifestyle factors that contribute to disease, this one is straightforward:

    • The risk is clear.
    • The mechanism is understood.
    • The prevention strategy is simple: don’t use sunbeds.

    The glow from a sunbed might last a few days, but the DNA damage it causes lasts a lifetime.

    Final Thoughts

    Sunbeds are not a harmless beauty treatment. They significantly increase the risk of melanoma, SCC, and BCC, with the danger being greatest for young users and those who use them frequently. Every session matters — the risk rises with each additional exposure.

    Public health measures like regulation and education have shown that we can reduce sunbed use and prevent thousands of cancer cases. But at the individual level, the message is just as important: if you want to protect your skin, avoid sunbeds altogether.

    Your skin is your largest organ, and it remembers everything. Looking after it today is one of the best investments you can make for your long-term health — and beauty.

  • Reverse dieting, science, strategies and real world application by Sarah Curran

    Finishing a fat-loss phase can often feel just as challenging as the diet itself. After weeks of eating in a calorie deficit, hunger increases, energy levels dip, and the body is primed to regain weight quickly. Without a structured plan for what comes next, many people undo their progress in a matter of weeks.

    Reverse dieting offers a solution. It is a structured method of gradually increasing calories after dieting, designed to help restore metabolism, stabilise hormones, and limit unnecessary fat regain.

    I first learned about reverse dieting while training under Chris and Eric Martinez with team DDT during bikini category bodybuilding prep. It was eye-opening to see how much difference the “exit strategy” made—not only for maintaining a leaner physique, but also for feeling stronger, healthier, and more energised after a fat-loss phase.

    What Is Reverse Dieting?

    Reverse dieting is the process of carefully reintroducing calories after dieting rather than jumping straight back to pre-diet intake.

    The purpose is twofold:

    • To support recovery of metabolism and training performance.
    • To minimise fat regain while restoring energy balance.

    Although “reverse dieting” is not a standard research term, its principles—managing metabolism and energy after weight loss—are well supported in scientific literature.

    The Science Behind Reverse Dieting

    Metabolic Adaptation

    When dieting, the body adapts to reduced energy intake by lowering the number of calories it burns. This is known as metabolic adaptation or adaptive thermogenesis. Resting metabolic rate decreases, movement becomes more efficient, and hormone levels shift to conserve energy.

    Reverse dieting gradually increases energy availability, allowing metabolism to recover without overwhelming the system with excess calories.

    Hormonal Regulation

    Two key hormones affected by dieting are ghrelin, which stimulates hunger, and leptin, which signals fullness. Dieting raises ghrelin and lowers leptin, driving increased appetite. Research also shows the brain becomes less responsive to these hormones during long-term calorie restriction.

    By slowly increasing calories, reverse dieting helps normalise hormone sensitivity, making hunger and fullness cues easier to manage.

    Insulin and Glucose Regulation

    Weight loss often improves insulin sensitivity, but a rapid return to high-calorie eating can cause blood glucose instability and fat storage. Studies on calorie reintroduction and diet transitions show that gradual adjustments help maintain insulin sensitivity, improve liver function, and support better energy use.

    Epigenetic Adaptations

    Emerging research highlights that dieting influences gene expression in the hypothalamus—the brain’s hunger-regulation centre. These changes, however, are not permanent. Structured dietary reversal can help reverse these adaptations, further supporting appetite control and metabolic recovery.

    Lessons from Bikini Prep Training

    During bikini category prep, calories were carefully controlled, and training intensity was high. This kind of structured fat-loss phase demands a well-thought-out recovery strategy.

    The approach used was a reverse diet: calories were increased slowly in small increments, with protein intake kept high and training performance closely monitored. Instead of an uncontrolled rebound, the gradual transition made it possible to regain energy, improve performance, and maintain a leaner physique for longer.

    This highlighted the practical value of reverse dieting—protecting both physical progress and overall wellbeing after a restrictive phase.

    How to Reverse Diet in Practice

    1. Increase Calories Gradually

    Start by adding 50 to 150 calories per week, primarily from carbohydrates and healthy fats. This is enough to stimulate metabolic recovery without leading to rapid fat gain.

    2. Track Progress

    Monitor bodyweight two to three times per week, record training performance, and note changes in energy, mood, and hunger. Small, steady increases in weight are expected. Larger jumps may mean calories are being added too quickly.

    3. Maintain Protein Intake

    Keep protein intake high—between 1.6 and 2.2 grams per kilogram of bodyweight. Adequate protein supports lean muscle gain, recovery, and appetite control.

    4. Add Carbohydrates Strategically

    As calories increase, prioritise carbohydrates. They restore glycogen, improve recovery, and enhance training intensity. Placing a higher proportion of carbs around workouts can further support performance.

    5. Reduce Cardio Slowly

    If cardio was high during dieting, taper it gradually rather than stopping immediately. This helps maintain energy balance and supports cardiovascular health.

    6. Manage Hunger and Cravings

    Dieting often heightens food cravings. Use nutrient-dense, high-volume foods like fruits, vegetables, and lean proteins to manage appetite. Mindful eating techniques—such as slowing down meals and eating without distractions—can also help.

    7. Be Patient

    Reverse dieting is a gradual process that may take weeks or even months. Consistency matters more than speed, and the long-term payoff is improved metabolic health and better weight maintenance.

    Common Mistakes in Reverse Dieting

    • Increasing calories too quickly: This often leads to unnecessary fat regain.
    • Being overly rigid: Obsessing over very small calorie increments can make the process stressful without added benefit.
    • Losing all structure: Abandoning tracking and planning altogether turns a reverse diet into uncontrolled eating.

    The key is to find balance: structured but flexible, focused but sustainable.

    Who Benefits from Reverse Dieting?

    Reverse dieting is useful for:

    • Athletes who complete a cutting phase, including bodybuilders, combat sport athletes, and endurance competitors.
    • General fat-loss clients who have been in a calorie deficit for a prolonged period.
    • Individuals prone to yo-yo dieting who want to exit diets more sustainably.

    Take-Home Message

    Reverse dieting is a science-informed approach to post-diet recovery. While the phrase itself may not be widely used in research, the principles—gradually restoring metabolism, balancing hunger hormones, and preventing unnecessary fat regain—are well supported in scientific evidence.

    When applied correctly, reverse dieting allows you to maintain more of your fat-loss results, feel stronger in training, and support long-term health.

    If you are finishing a diet or preparing to transition out of a cutting phase, remember: how you exit the diet is just as important as the diet itself. A structured reverse diet is the bridge back to maintenance, performance, and balance.

    For more evidence-based nutrition and training content, follow me on Instagram: @sarahcurranfitpro

  • Are Cavities Contagious? How Tooth Decay and Bacteria Spread by Sarah Curran

    When most people think about contagious diseases, viruses like the flu or the common cold come to mind. But have you ever wondered whether cavities (dental caries) can also be “caught” from someone else? The short answer: yes and no. Let’s break it down.

    Cavities are caused by bacteria in the mouth. The main culprit is Streptococcus mutans, which produces acids that erode tooth enamel. While these bacteria can spread from person to person, cavities themselves—the actual holes in teeth—aren’t contagious in the same way a cold or the flu is.

    How Do Cavities Form?

    To understand whether cavities are contagious, it’s important to know how they develop. Tooth decay is a multifactorial disease, meaning it doesn’t happen from bacteria alone. Factors that influence cavity formation include:

    • Diet: Frequent sugar and carbohydrate intake fuels acid-producing bacteria.
    • Oral hygiene: Not brushing or flossing allows plaque—a sticky biofilm of bacteria—to accumulate.
    • Fluoride exposure: Fluoride helps protect enamel and can reverse early decay.
    • Individual susceptibility: Genetics, saliva flow, and tooth structure can affect risk.

    When S. mutans and other cavity-causing bacteria metabolize sugars, they produce acids that demineralize enamel. Over time, this can develop into a cavity. Without these additional risk factors, the bacteria alone often aren’t enough to cause decay.

    Can You “Catch” Cavity-Causing Bacteria?

    The science is clear: the bacteria that cause cavities are transmissible. Studies show that S. mutans is commonly passed from caregivers—most often mothers—to children via saliva. This can happen when sharing utensils, tasting a child’s food, or even a quick kiss on the lips.

    Adults can also acquire cavity-causing bacteria from close contacts, like partners or roommates. While bacterial transmission increases risk, it doesn’t guarantee a cavity. Whether decay develops depends on oral hygiene, diet, fluoride exposure, and other factors.

    The Role of the Oral Microbiome in Cavities

    Cavities rarely result from a single bacterial species. The oral microbiome, a complex ecosystem of bacteria, plays a major role. A balanced microbiome helps regulate acid production. When this balance is disrupted—a state called dysbiosis—acid-producing bacteria dominate, increasing the risk of tooth decay.

    The oral microbiome changes with age, diet, and environment. Even without S. mutans, other acid-tolerant species such as Lactobacillus, Actinomyces, and Scardovia can drive cavity formation. This shows that cavities develop through a combination of bacterial transmission and environmental factors.

    Are Cavities Contagious? What the Science Says

    Technically, cavities—the physical holes in teeth—aren’t contagious. You can’t “catch” a cavity like a cold. However, the bacteria responsible for cavities are transmissible, which makes dental caries a communicable condition under certain circumstances. Research consistently shows person-to-person transmission, particularly within households.

    Dentists emphasize early preventive strategies to reduce risk. Limiting bacterial transfer and maintaining a healthy oral environment can significantly reduce the likelihood of cavities developing.

    Practical Tips to Prevent Cavity Transmission

    If you’re a parent, caregiver, or living with others, follow these evidence-based strategies:

    1. Avoid sharing utensils and cups, especially with young children.
    2. Don’t taste food using the same spoon that will feed a child.
    3. Practice good oral hygiene: brush twice daily with fluoride toothpaste and floss.
    4. Schedule regular dental check-ups to detect early decay.
    5. Limit sugary snacks and drinks, which feed acid-producing bacteria.

    Even small changes, like rinsing your mouth after a sugary treat, help maintain microbial balance and prevent cavities from developing, even after exposure to S. mutans.

    Take-Home Message

    Cavities are influenced by biology, behavior, and environment. You can transmit the bacteria that cause cavities from one person to another, especially through saliva. But whether a cavity develops depends on diet, oral hygiene, fluoride use, and individual susceptibility.

    While cavities aren’t contagious in the classic sense, the bacteria behind them are. By practicing good oral hygiene and minimizing bacterial transfer, you can reduce your risk. Think of it as a “communicable risk factor” rather than a contagious disease.

    For more evidence-based tips on health, nutrition, and fitness, follow me on Instagram: @sarahcurranfitnesspro.

  • Hormone Therapy and Weight Loss in Menopause: What the Research Shows by Sarah Curran

    For many women, menopause feels like a turning point in how their body manages weight. Clothes fit differently, fat seems to shift towards the midsection, and strategies that once worked don’t always deliver the same results. It’s easy to feel like menopause makes weight loss impossible.

    The reality is more nuanced. While menopause does bring real changes to body composition and metabolism, weight loss and weight maintenance are still achievable. One area of growing interest is whether hormone therapy (HT)—prescribed to manage menopausal symptoms such as hot flushes, night sweats, and bone density loss—can also help with weight management.

    The research suggests hormone therapy can support fat distribution, metabolic health, and in some cases even enhance weight loss, but it’s not a magic solution. Here’s what the evidence really shows.

    Body Composition and Menopause

    The story isn’t about sudden, dramatic weight gain once periods stop. Instead, it’s about how body composition changes:

    • Fat distribution shifts toward the abdomen, with more visceral fat (the type stored around internal organs).
    • Lean muscle mass declines, making resistance training and protein intake even more important.
    • Energy expenditure drops, partly due to lower estrogen, but also lifestyle changes such as less movement or reduced activity.

    This matters because visceral fat is metabolically active. It increases the risk of insulin resistance, type 2 diabetes, and cardiovascular disease—conditions that become more common after menopause.

    Hormone Therapy and Weight Regulation

    Hormone therapy was developed to ease menopausal symptoms, not to manage weight. But research shows it can influence how the body stores fat and uses energy.

    Prevention of Fat Gain with Hormone Therapy

    One of the strongest findings is that hormone therapy helps prevent abdominal fat gain.

    • A large cross-sectional study (Papadakis et al., 2018) found that women currently using HT had lower body mass index and significantly less visceral fat compared with non-users.
    • Prospective studies also suggest HT users are less likely to experience the rapid central fat gain often seen during the menopausal transition.

    Supporting Fat Loss: What Studies Show

    In some cases, HT goes beyond prevention.

    • A controlled study by Chmouliovsky et al. (1999) showed women on combined HT lost about 2 kg of fat over three months, while the control group saw no changes.
    • The fat loss was linked to increased lipid oxidation (burning more fat for fuel), higher energy expenditure, and improved insulin response.

    Hormone Therapy and Weight Loss Medications

    Another area of interest is the interaction between HT and newer weight loss medications.

    • Hurtado et al. (2024) studied postmenopausal women on semaglutide, a GLP-1 receptor agonist. Women using HT alongside semaglutide lost more weight than those not on HT and were more likely to achieve clinically significant weight loss milestones (≥5% and ≥10% of body weight).

    This suggests hormone therapy may make structured interventions—whether medication or behavioural—more effective.

    Estrogen vs. Combined Therapy

    The type of hormone therapy matters.

    • Estrogen-only therapy, used in women who have had a hysterectomy, appears most effective for reducing visceral fat and improving fat distribution.
    • Combined estrogen and progestin therapy also provides benefits, but some research suggests slightly less effect on body composition than estrogen alone.
    • Delivery method makes a difference. Oral estrogen and transdermal estrogen (patches or gels) have different impacts on lipid metabolism and insulin sensitivity. For some women, transdermal therapy may offer a better metabolic profile.

    Personalisation is key—there’s no one-size-fits-all answer.

    Why Hormone Therapy Alone Is Not Enough

    Despite the benefits, hormone therapy should not be seen as a “weight loss drug.”

    • It does not guarantee weight loss. Many women experience prevention of fat gain rather than large-scale fat reduction.
    • It works best with lifestyle strategies. Nutrition, exercise, and behavioural habits remain the foundation of successful weight management in menopause.
    • It is not suitable for everyone. The decision to start HT should be based on a full health evaluation, weighing the benefits against potential risks. Current guidelines suggest it is most beneficial when started before age 60 or within 10 years of menopause.

    The Lifestyle Foundation for Weight Management

    Research is clear: lifestyle change remains the cornerstone of managing weight during and after menopause. Hormone therapy can provide support, but it does not replace the basics.

    • Resistance training is essential. With lean muscle naturally declining, lifting weights or using resistance exercises helps preserve muscle, maintain metabolic rate, and improve body shape.
    • Protein intake matters. A higher-protein diet supports muscle retention and keeps you fuller for longer.
    • Cardiovascular activity supports health. Walking, cycling, swimming, or other aerobic exercise improves heart health and helps with calorie balance.
    • Sleep and stress management are often overlooked. Both play a big role in appetite regulation, fat storage, and overall energy.

    For women using hormone therapy, these lifestyle habits make HT more effective. For women who cannot or choose not to use HT, these habits are even more important.

    Risks, Timing, and Suitability of Hormone Therapy

    Hormone therapy is not right for everyone, and medical supervision is essential.

    • Best timing: The benefits are greatest if HT is started within 10 years of menopause onset or before age 60.
    • Individual factors matter: Family history, cardiovascular risk, and personal medical background must be considered.
    • Different options exist: From oral tablets to patches, gels, or vaginal forms, delivery methods can be tailored to minimise risks and maximise benefits.

    This is why a personalised conversation with a healthcare professional is essential before starting HT.

    Take-Home Message

    Menopause does change body composition. Muscle mass declines, fat shifts towards the abdomen, and metabolic health risks increase. But weight loss after menopause is not only possible—it is achievable.

    Hormone therapy can:

    • Help prevent abdominal fat accumulation
    • Support modest fat loss in some women
    • Improve the effects of weight loss medications when used together

    But it is not a standalone solution. Strength training, balanced nutrition, regular activity, and sustainable lifestyle habits remain the foundation of weight management in midlife.

    Think of hormone therapy as a supportive tool, not the whole toolbox. For some women, it may provide a meaningful advantage, but lasting results still come from daily choices that support strength, health, and confidence through menopause and beyond.

    If you’d like more evidence-based insights on menopause, weight loss, fitness, and nutrition, follow me on Instagram: @sarahcurranfitpro.

  • Rosacea Explained: What It Is, Why It Happens, and How to Treat It by Sarah Curran

    Rosacea is so much more than “a bit of redness.” It’s a chronic skin condition that mostly affects the face, and it can be unpredictable, frustrating, and even upsetting. Flare-ups of redness, flushing, visible blood vessels, and breakouts can feel out of your control—and over time, rosacea can really chip away at your confidence.

    The exact cause of rosacea isn’t fully understood, but research has come a long way. We now know that it’s not just a cosmetic issue. It’s an inflammatory condition with immune, vascular, and microbial factors at play. The good news? Treatments have advanced too, and there are now more effective options than ever to keep symptoms in check.

    Let’s break down what rosacea looks like, what drives it, and the treatments—both tried-and-true and new—that can help.

    The Different Faces of Rosacea

    Rosacea doesn’t look the same for everyone. Dermatologists group it into four main subtypes:

    • Erythematotelangiectatic (ETR): persistent redness and visible blood vessels. Think “permanent sunburn” or “flushing easily.”
    • Papulopustular (PPR): red bumps and pus-filled spots that can be mistaken for acne. Unlike acne, though, rosacea usually doesn’t cause blackheads or oily skin.
    • Phymatous rosacea: skin thickening, most often on the nose (rhinophyma). This happens slowly and is more common in men.
    • Ocular rosacea: eye-related symptoms such as stinging, dryness, or swollen eyelids. In severe cases, it can even affect vision.

    And here’s the tricky part: rosacea can shift over time. Someone might start with flushing, then later develop papules, or eye symptoms can appear even if the facial signs are mild. In children, rosacea is rare and usually looks different again, without the skin thickening.

    Why Does Rosacea Happen?

    Rosacea doesn’t have one single cause—it’s more like a “perfect storm” of different factors.

    • The immune system goes into overdrive. People with rosacea have an exaggerated immune response, which fuels inflammation.
    • The blood vessels misbehave. Nerves in the skin release signals that widen blood vessels too easily, which explains flushing.
    • The skin barrier weakens. This makes the skin more sensitive to weather, skincare products, and environmental irritants.
    • The microbiome may be involved. Higher numbers of Demodex mites are found on rosacea-prone skin, and some research links Helicobacter pylori (a stomach bacteria) to flare-ups.
    • Genetics play a role. Rosacea often runs in families, though the exact genes aren’t pinned down yet.

    On top of this, common triggers can set off flare-ups: sun, heat or cold, alcohol, spicy foods, and stress. Everyone’s triggers are slightly different, which is why keeping track of your own is so useful.

    Current Treatment Options

    The best way to treat rosacea is to tailor it to your symptoms and subtype. Here’s what’s currently used:

    1. Topical Treatments

    • Metronidazole, azelaic acid, and ivermectin calm inflammation and reduce papules.
    • Brimonidine and oxymetazoline are vasoconstrictors that temporarily shrink blood vessels, helping with redness.
    • Newer options like minocycline foam and microencapsulated benzoyl peroxide show promising results with fewer side effects.

    2. Oral Medications

    • Doxycycline and minocycline (antibiotics with anti-inflammatory benefits) are used for moderate to severe rosacea.
    • Isotretinoin (a vitamin A derivative) is an option for severe or stubborn cases, especially phymatous rosacea.
    • Sarecycline is a newer oral antibiotic with a narrower range, which might reduce resistance risks.

    3. Device-Based Treatments

    • Laser and intense pulsed light (IPL): excellent for redness and visible blood vessels.
    • Ablative lasers: reshape thickened skin in phymatous rosacea (like rhinophyma).
    • Botox injections: an emerging option that may help reduce flushing and persistent redness—though it’s still being studied.

    Other Helpful Approaches

    Rosacea treatment isn’t just about prescriptions—it’s also about lifestyle and skin habits.

    • Gentle skincare matters. Skip harsh scrubs and drying cleansers. Stick to fragrance-free, calming products, and always wear sunscreen.
    • Know your triggers. Keeping a diary of flare-ups can help you spot patterns—whether it’s wine, hot weather, or stress.
    • Supplements may help. Zinc, omega-3s, and niacinamide (vitamin B3) are being studied for skin health, though evidence is mixed.
    • Microbiome therapies are on the horizon. Things like topical probiotics or treating H. pylori in the gut may play a role in the future.
    • Biologics and immune-targeted drugs are being researched, which could open up whole new treatment options.

    The Emotional Side of Rosacea

    Rosacea is often described as a “skin condition,” but anyone living with it knows it can affect much more than that. Studies show people with rosacea are more likely to feel embarrassed, anxious, or less confident, especially when flare-ups are visible. Some avoid social events or work situations because of their skin.

    This is why treatment is about more than redness—it’s about helping people feel comfortable and confident again. Good management means addressing both the physical and emotional impact.

    Take-Home Message

    Rosacea is complex, but it’s absolutely manageable. While there’s no single cure, a personalised approach makes a huge difference.

    Start with the basics: gentle skincare, sun protection, and trigger awareness. From there, treatments like topicals, oral medications, and laser therapies can be layered in depending on your subtype and severity. And with research into biologics and microbiome therapies moving forward, the future looks even brighter for rosacea care.

    Most importantly—managing rosacea isn’t just about treating skin. It’s about improving quality of life, boosting confidence, and helping you feel like yourself again.

    ✨ If you found this helpful, follow me on Instagram @sarahcurranfitpro where I share evidence-based advice on skincare, nutrition, and lifestyle medicine.

  • Exercise and Heart Health: How Physical Activity Reduces Disease Risk and Mortality by Sarah Curran

    When it comes to protecting long-term health, few lifestyle habits are as powerful as exercise. Regular physical activity is one of the most effective ways to improve cardiovascular health, reduce the risk of heart disease, and lower overall mortality. Decades of research confirm that exercise benefits people of all ages, whether you are healthy, managing risk factors, or living with a chronic condition.

    This article explores how exercise supports heart health, the best types and amounts of exercise, the role of intensity, and what the science says about risks and long-term benefits.

    How Exercise Improves Heart Health

    Exercise strengthens the heart and circulatory system through several interconnected pathways:

    • Lowers blood pressure and cholesterol – reducing strain on arteries and improving circulation.
    • Improves insulin sensitivity – lowering the risk of type 2 diabetes, a major risk factor for heart disease.
    • Reduces inflammation – chronic inflammation accelerates the development of atherosclerosis and other cardiovascular problems.
    • Supports healthy body composition – regular activity helps maintain a healthy weight and reduces visceral fat linked to heart disease.
    • Strengthens cardiac muscle – improving the heart’s ability to pump blood efficiently.
    • Enhances mitochondrial function – increasing the energy capacity of heart and muscle cells.

    At the cellular level, exercise also stimulates the release of protective molecules such as myokines, which support vascular health and may help reduce arrhythmia risk. These adaptations explain why active individuals have lower rates of heart attack, stroke, and heart failure.

    How Much Exercise is Needed for Heart Health?

    According to public health guidelines and large-scale studies, the optimal “dose” of exercise for cardiovascular protection is:

    • At least 150 minutes per week of moderate-intensity activity (such as brisk walking, cycling, or swimming).
    • Alternatively, 75 minutes per week of vigorous-intensity activity (such as running, HIIT, or competitive sports).

    Breaking this down, just 30 minutes of moderate activity five days per week is enough to produce significant reductions in cardiovascular risk. Importantly, research shows that even smaller increases in physical activity among sedentary individuals lead to measurable health improvements.

    Exercise Intensity and Heart Health

    Both moderate and vigorous activity improve cardiovascular health, but the benefits differ slightly:

    • Moderate-intensity exercise (e.g., brisk walking, steady cycling) lowers blood pressure, improves cholesterol, and is safe and sustainable for nearly everyone.
    • Vigorous-intensity exercise (e.g., running, interval training, competitive sports) can produce greater improvements in cardiorespiratory fitness, cardiac output, and vascular function, particularly in already fit individuals.

    The largest reduction in heart disease risk occurs when people move from inactivity to moderate activity. Beyond this point, the benefits continue but begin to level off, especially at very high intensities or volumes.

    Can You Exercise Too Much?

    For most people, the health benefits of exercise greatly outweigh the risks. However, in rare cases, extremely high volumes of endurance training may be linked to maladaptive cardiac remodeling or increased risk of arrhythmias.

    This suggests a U-shaped relationship between exercise and cardiovascular outcomes: too little activity increases risk, while too much intense exercise may carry risks for a small minority. For the vast majority of the population, moderate and regular exercise is overwhelmingly safe and beneficial.

    Beyond Traditional Risk Factors

    Exercise supports cardiovascular health in ways that extend beyond blood pressure, cholesterol, and glucose control. Research highlights several additional benefits:

    • Anti-inflammatory effects – lowering systemic inflammation that contributes to plaque formation in arteries.
    • Improved autonomic balance – helping regulate heart rate and blood pressure through the nervous system.
    • Gut microbiome benefits – regular activity may promote a healthier gut microbiome, which is increasingly linked to metabolic and cardiovascular outcomes.

    These mechanisms demonstrate that exercise protects the heart through multiple pathways, making it a cornerstone of cardiovascular prevention and treatment.

    What Types of Exercise Are Best for Heart Health?

    While aerobic activity provides the strongest protection for heart health, other forms of exercise also play a role:

    • Moderate aerobic exercise: Lowers blood pressure and cardiovascular disease risk; safe for most people.
    • High-intensity aerobic or HIIT: Produces greater fitness gains and adaptations in heart function but requires careful progression.
    • Resistance training: Supports metabolic health, preserves muscle mass, and complements aerobic exercise, though it is less studied as a standalone approach for heart disease prevention.
    • Reducing sedentary behavior: Even light activity, such as standing breaks or short walks, helps offset the risks of prolonged sitting.

    The best exercise is the one that fits your lifestyle and that you can maintain consistently. Combining aerobic and resistance training offers the most comprehensive health benefits.

    Key Takeaways

    Exercise is one of the most effective tools for improving cardiovascular health and reducing the risk of heart disease and premature mortality.

    • 150 minutes of moderate activity per week is enough to significantly reduce cardiovascular risk.
    • Both moderate and vigorous activity improve heart health, with the largest benefits seen when moving from inactivity to activity.
    • Exercise protects the heart through multiple mechanisms, from lowering blood pressure to reducing inflammation.
    • Extreme volumes of endurance exercise may carry rare risks, but for most people, the benefits of exercise far outweigh the downsides.
    • A combination of aerobic exercise, resistance training, and reduced sedentary time is ideal for lifelong cardiovascular health.

    Final Word

    Your heart is a muscle that responds to training. By making exercise a regular part of your lifestyle, you are not just improving fitness—you are actively protecting your most vital organ against disease. Whether it’s walking, running, cycling, or resistance training, consistency is what counts most.

    For more evidence-based fitness, nutrition, and lifestyle strategies, visit me on Instagram:
    @sarahcurranfitpro

  • How to Improve Your Deadlift: Evidence-Based Strategies That Actually Work by Sarah Curran

    The deadlift is one of the most powerful exercises in the gym. It builds total-body strength, challenges your mental grit, and develops that solid “posterior chain” that carries over into almost every sport and daily movement. But it’s also an exercise that a lot of lifters struggle with,whether it’s breaking the bar off the floor, locking out at the top, or just feeling like their lower back is doing all the work.

    If your deadlift has stalled, you’re not alone. Improving it isn’t just about pulling heavier every week. Research shows that optimizing technique, choosing the right variations, and using supportive strategies can make a huge difference in both performance and injury prevention.

    In this article, I’m going to break down the key evidence-backed ways to improve your deadlift. We’ll cover muscle activation differences across variations, technique tips, supportive gear, and even the role of technology. By the end, you’ll know exactly how to tailor your training to lift more weight, safely and effectively.

    1. Why the Deadlift Matters

    The deadlift is a cornerstone of strength training. Powerlifters use it as a competition lift, athletes rely on it for developing explosive hip power, and everyday lifters benefit from the way it strengthens the back, hips, and legs.

    Unlike some exercises that isolate one or two muscles, the deadlift trains multiple large muscle groups simultaneously:

    • Erector spinae (lower back) for spinal stability
    • Glutes and hamstrings for hip extension
    • Quadriceps for knee extension at the start
    • Core and grip for stabilisation and control

    That’s a lot of bang for your buck. But the flip side is that poor technique or inappropriate loading can stress the lower back more than almost any other lift. This is why research consistently highlights the importance of optimizing form and selecting variations that match your body and goals.

    2. Technique: The Foundation of a Strong Deadlift

    Before you think about variations or accessories, your base technique needs to be solid. Incorrect form not only stalls progress but increases injury risk. Studies using motion analysis and wearable sensors have shown that technique flaws,like asymmetric pulling or rounding the back,are common, especially in less experienced lifters.

    Key technical checkpoints:

    • Bar path: The bar should travel close to your shins and thighs. If it drifts forward, you’ll overload your lower back.
    • Hip position: Too high, and it becomes a stiff-leg deadlift. Too low, and it’s more like a squat. Find the middle ground where your hips and shoulders rise together.
    • Bracing: Inhale deeply and brace your core before each lift. Think “locking your ribcage down” to protect your spine.
    • Lockout: Finish by driving your hips through and squeezing your glutes—not leaning back excessively.

    Coaching cues like “push the floor away” or “chest tall, lats tight” can help. And if you don’t have a coach nearby, real-time biofeedback systems (like apps or wearable sensors) are increasingly effective at spotting asymmetries and correcting form on the spot.

    3. Deadlift Variations and Muscle Activation

    One of the most effective ways to improve your deadlift is to use the right variation for your goal. Each style shifts the load slightly, changing which muscles work hardest.

    Conventional Deadlift

    • High activation of erector spinae and quadriceps
    • Strong involvement of glutes and hamstrings
    • Great for all-round posterior chain development

    Sumo Deadlift

    • Places more emphasis on hip extensors
    • Reduces the range of motion and may lower stress on the back
    • Better suited for lifters with strong hips and longer torsos

    Hex (Trap) Bar Deadlift

    • Increases quadriceps activation while reducing lower back stress
    • Allows for greater bar velocity and heavier loads
    • A good choice if your back is limiting your conventional deadlift

    Romanian / Stiff-Leg Deadlift

    • Targets hamstrings and glutes more than the conventional style
    • Lower erector spinae involvement compared to conventional
    • Best for hypertrophy of the posterior chain rather than max strength

    Deficit Deadlift

    • Performed standing on a small platform
    • Increases range of motion and demands more quad and glute drive off the floor
    • Excellent for lifters who struggle with breaking the bar off the ground

    Takeaway:
    If you want to target hamstrings and glutes, Romanian or stiff-leg deadlifts are best. If you need to reduce back strain, the hex bar is your friend. And if lockout strength is your weakness, conventional or sumo variations will serve you better.

    4. Training Tools: Straps, Belts, and Bands

    Supportive gear often divides lifters, but research gives us some clarity.

    • Lifting straps: Studies in female lifters show that straps increase reps, preserve grip strength, and reduce perceived exertion without slowing bar velocity. They’re especially useful for high-rep sets or accessory work, but you shouldn’t neglect grip training altogether.
    • Weightlifting belts: Belts help you brace more effectively by giving your core something to press against. Evidence suggests they can reduce spinal load and allow you to lift heavier with more confidence.
    • Variable resistance (bands or chains): These add load at the top of the lift, where you’re strongest, and reduce load at the bottom, where you’re weakest. Research shows they can boost force and power output, especially at higher intensities.

    Bottom line: supportive gear doesn’t replace strength, but it can extend performance, protect against fatigue, and allow you to overload the right muscles safely.

    5. The Mental Side: Why “Psyching Up” Doesn’t Always Work

    We’ve all seen lifters slap their chest, scream, or blast music before a big deadlift attempt. While this can create the right atmosphere, research on “psyching up” shows mixed results.

    In experienced lifters, psychological techniques like imagery or arousal strategies don’t significantly improve max pulls. That doesn’t mean mindset isn’t important,confidence and focus are huge,but it’s worth noting that “getting hyped” alone probably won’t move the needle if your technique and programming aren’t in place.

    6. Smart Programming for Deadlift Progress

    Improving your deadlift isn’t just about pulling more frequently,it’s about structuring your training intelligently.

    Accessory Lifts

    • Barbell rows, pull-ups, and lat pulldowns for stronger lats and better bar control
    • Hip thrusts and glute bridges for lockout power
    • Front squats or leg presses for quad drive off the floor

    Volume and Intensity

    • Heavy pulls (3–6 reps) for strength
    • Moderate reps (6–10) on variations for hypertrophy
    • Speed pulls with lighter loads (60–70% 1RM) to improve bar velocity

    Recovery

    Deadlifts are taxing. They hit multiple muscle groups and place stress on the nervous system. Avoid maxing out weekly; most lifters progress best with one heavy deadlift day and one lighter or variation-focused session.

    7. Tech and Feedback: The Future of Deadlift Training

    One of the most exciting developments is the use of technology to refine lifting technique. From simple bar path trackers to AI-driven apps that analyze posture, these tools are showing real promise.

    Studies suggest that real-time feedback systems (like wearable sensors, video apps, or even music-based cues) significantly improve form by correcting asymmetries and reinforcing better patterns. This is especially helpful if you don’t have an in-person coach watching every rep.

    8. Common Mistakes That Hold Lifters Back

    Even experienced lifters fall into traps. Here are the most common:

    • Neglecting technique for load: Ego lifting is the fastest way to plateau,or worse, get injured.
    • Weak grip: If your grip fails before your posterior chain, your progress stalls. Train grip separately if needed.
    • Not using variation: Pulling conventional every week without addressing weaknesses slows progress.
    • Poor recovery: Sleep, nutrition, and mobility work all influence your deadlift more than you think.

    9. Putting It All Together

    Improving your deadlift is about working smarter, not just harder. The research is clear:

    • Technique first: A clean, efficient pull reduces injury risk and maximises strength.
    • Variation matters: Use different styles to target specific muscles and weaknesses.
    • Supportive gear helps: Belts and straps can improve performance, especially for higher-rep sets.
    • Psyching up is overrated: Build confidence through smart training instead.
    • Tech is your ally: Feedback systems are a game-changer for learning and refining movement.

    10. Final Thoughts

    The deadlift will always be one of the most rewarding,and challenging,lifts in your training. Progress comes from patience, smart programming, and attention to detail. If your goal is to pull more weight, build muscle, or just move better, the strategies we’ve looked at give you a clear roadmap.

    Instead of just chasing numbers, focus on refining your technique, addressing your weak points, and using variations to your advantage. With consistency, your deadlift won’t just improve, it’ll become a movement you feel strong, confident, and in control of every time you step up to the bar.

  • Skincare During Chemotherapy: How to Protect Your Skin and Feel Comfortable by Sarah Curran

    Going through chemotherapy can be tough, and it’s not just your hair or energy levels that take a hit,your skin is affected too. Many people experience dryness, itching, rashes, nail changes, or hand-foot syndrome during treatment. These side effects might seem minor, but they can significantly impact your comfort, confidence, and even the continuation of your treatment if they aren’t managed properly. The good news is that there are simple, evidence-based ways to care for your skin during chemotherapy and help minimize these issues.

    As someone who has completed additional training in oncology aesthetics, I’ve learned how vital tailored skincare can be for people going through treatment. The right approach can make you feel more comfortable in your own skin and help support your overall wellbeing during such a challenging time.

    Why Chemotherapy Affects Your Skin

    Chemotherapy drugs target rapidly dividing cells to fight cancer, but unfortunately, they don’t only attack cancer cells. Skin cells, hair follicles, and nail beds also grow quickly, making them vulnerable to the effects of treatment. As a result, common side effects include:

    • Dryness (xerosis) – Skin can feel tight, rough, or flaky.
    • Itching (pruritus) – Sometimes severe, this can interfere with sleep or daily activities.
    • Rashes – Acneiform rashes or redness are common, especially with certain medications like anti-EGFR therapies.
    • Hand-foot syndrome – Redness, swelling, or pain on the palms and soles, often related to capecitabine.
    • Nail changes – Discoloration, brittleness, or peeling.

    These reactions can vary in intensity and timing, so it’s important to start protecting your skin early, even before side effects appear.

    Basic Skincare Principles

    Experts and clinical guidelines recommend a simple but effective skincare routine for anyone undergoing chemotherapy. The foundation is gentle care, daily moisturization, and sun protection. Here’s what that looks like:

    1. Gentle Cleansing
      • Use mild, fragrance-free cleansers rather than harsh soaps or exfoliants.
      • Avoid hot water, which can strip natural oils from the skin.
      • Pat your skin dry instead of rubbing to prevent irritation.
    2. Daily Moisturization
      • Moisturizers and emollients are your best friends. They help restore the skin barrier, reduce dryness, and soothe itching.
      • Apply moisturizers immediately after washing, while the skin is still slightly damp, to lock in hydration.
      • Thick creams or ointments are often more effective than lotions for very dry areas.
    3. Sun Protection
      • Skin may become more sensitive to sunlight during chemotherapy.
      • Use a broad-spectrum SPF 30 or higher every day, even on cloudy days.
      • Cover up with clothing and hats when outdoors.
    4. Avoid Irritants
      • Skip perfumed skincare, harsh exfoliants, or alcohol-based products.
      • Be gentle when shaving, and avoid waxing or other irritating hair removal methods.

    Targeted Strategies for Specific Skin Issues

    Depending on the chemotherapy regimen, you might experience specific skin reactions that require extra care:

    • Acneiform rash: Some drugs, like anti-EGFR therapies, can cause small red bumps on the face, scalp, or chest. Preventive antibiotics such as minocycline can help reduce severity in certain patients,your oncology team will guide this.
    • Hand-foot syndrome: Moisturizing the hands and feet regularly, avoiding friction, and sometimes taking vitamin B6 (pyridoxine) supplements under medical supervision can help manage symptoms.
    • Severe itching or inflammation: Topical corticosteroids or antihistamines may be prescribed to control discomfort.
    • Nail changes: Keep nails trimmed and moisturized, wear gloves when washing dishes or handling chemicals, and avoid harsh nail treatments.

    Dermatology consultations are highly recommended if you notice persistent or severe reactions. A skin specialist can provide personalized advice and treatments to help you stay on track with chemotherapy while minimizing discomfort.

    The Importance of Prevention

    Starting a skincare routine early—before noticeable side effects appear,can make a real difference. Preventive care helps maintain the skin barrier, reduce irritation, and even prevent some complications that might otherwise interrupt treatment.

    Patients who adopt regular moisturization, gentle cleansing, and sun protection often report higher satisfaction and comfort during chemotherapy. And while not every study shows major improvements in “quality of life scores,” patients consistently say they feel better and would recommend simple skincare routines to others.

    Simple Daily Routine

    Here’s an easy routine to follow every day:

    Morning

    • Cleanse gently with a mild, fragrance-free cleanser.
    • Apply a lightweight moisturizer to face and body.
    • Apply SPF 30+ sunscreen to exposed areas.

    Evening

    • Gently cleanse again to remove dirt and sweat.
    • Apply a richer moisturizer or emollient cream to hands, feet, and dry areas.
    • Consider any prescribed topical treatments if your oncology team recommends them.

    Throughout the day

    • Reapply moisturizer to hands, feet, or very dry areas as needed.
    • Avoid scratching itchy skin—tap or gently pat instead.

    Small Changes, Big Difference

    Caring for your skin during chemotherapy doesn’t need to be complicated. Even small, consistent steps can make a significant difference in comfort, appearance, and confidence. The key is consistency: gentle cleansing, regular moisturization, and sun protection form the backbone of healthy skin during treatment.

    Final Thoughts

    Chemotherapy is challenging, and its side effects extend beyond fatigue and nausea,your skin is part of the journey too. While reactions like dryness, rashes, and hand-foot syndrome are common, they are manageable with evidence-based strategies.

    With my training in oncology aesthetics, I know firsthand that thoughtful skincare can make people feel more like themselves during cancer treatment. By adopting a simple, preventive skincare routine, seeking expert advice when needed, and using products tailored to your needs, you can protect your skin, feel more comfortable, and focus on what truly matters: your recovery and wellbeing.

    Your skin deserves care during this time,because when you feel comfortable in your skin, it helps you face the rest of the chemotherapy journey with confidence.

  • How to Improve Your Running Stamina: Evidence-Based Strategies That Actually Work by Sarah Curran

    If you’ve ever found yourself running out of steam mid-run and wishing you had that little bit extra in the tank, you’re not alone. Running stamina—your ability to maintain speed and effort over longer distances—doesn’t just improve by “running more.” Yes, mileage matters, but research consistently shows that the smartest way to boost your stamina is to combine endurance runs, interval training, and strength work.

    Let’s break down what the science says and how you can apply it to your own training.

    1. Endurance Training: The Classic Foundation

    Endurance training is what most people think of when it comes to running: steady-state, continuous runs at a moderate pace. This type of training builds your aerobic base, increases the efficiency of your cardiovascular system, and encourages important adaptations in your muscles—like increased oxidative phosphorylation activity (basically, your muscles get better at using oxygen to produce energy).

    The result? You can hold a higher speed for longer before fatigue sets in.

    If you’re new to running or coming back after a break, endurance training should still be your foundation. Start with 2–3 steady runs per week at an easy to moderate pace, gradually extending your long run by about 5–10 minutes each week.

    But here’s the kicker: if you only do endurance running, your progress will plateau. That’s where intervals come in.

    2. Interval Training: The Fast-Track to Stamina Gains

    High-Intensity Interval Training (HIIT) and structured interval sessions are game-changers for running stamina. Studies consistently show that interval training boosts aerobic capacity (VO2 peak) and running performance more efficiently than steady-state training alone—and you don’t even need to spend as much time doing it.

    One particularly effective method is the 10-20-30 approach:

    • 30 seconds at low intensity
    • 20 seconds at moderate intensity
    • 10 seconds all-out sprint

    Repeat this pattern 3–4 times, rest, and then go again for a total of 20 minutes.

    This approach has been shown to improve VO2max and race times while keeping overall training volume lower than traditional endurance programs. In other words, you’ll run faster, recover better, and spend less time slogging through long sessions.

    For recreational and moderately trained runners, adding just 1–2 interval sessions per week can make a huge difference.

    3. Strength Training: The Secret Weapon for Runners

    Here’s where a lot of runners go wrong: they skip strength training because they think it will “bulk them up” or slow them down. But the evidence tells a different story.

    Research shows that strength training—especially heavy resistance and plyometric exercises—improves running economy, time-trial performance, and finishing speed. In fact, some studies report time improvements of 2.5% to over 11% in long-distance runners after adding strength work.

    The key benefits include:

    • Improved running economy: Your body uses less oxygen at the same pace.
    • Better neuromuscular efficiency: You recruit muscle fibers more effectively.
    • More power at the end of races: That extra push in the final stages.

    Importantly, strength training doesn’t negatively impact body composition in runners. You won’t suddenly get bulky—it just makes you a more efficient, resilient athlete.

    What the Research Says on Resistance vs Plyometric Training

    • Heavy resistance training (think squats, deadlifts, lunges with challenging weights) tends to give greater improvements in stamina and running economy than plyometric training alone.
    • Plyometric training (jumps, bounds, explosive movements) is great for developing speed and power, but on its own, it doesn’t always have a big impact on long-distance stamina.
    • The winning combo? Both. Heavy lifting builds strength, and plyos sharpen your ability to turn that strength into efficient, explosive running mechanics.

    If you’re short on time, prioritize 2 heavy resistance sessions per week. If you have more flexibility, add a plyometric circuit once a week for maximum benefit.

    4. The Biochemical Edge: Why Training Works

    It’s not just about muscles and lungs—running stamina improves because your body adapts on a cellular level. Endurance training increases the number and efficiency of your mitochondria (your cells’ power plants), while strength and plyometric training enhance your neuromuscular coordination and force production.

    Think of it this way: endurance training makes your “engine” bigger, and strength training makes your “chassis” stronger and more efficient. Together, they help you sustain faster speeds with less effort.

    5. How to Put It All Together

    Here’s a simple, research-backed weekly structure you can try:

    • Day 1: Endurance run (steady pace, 40–60 minutes)
    • Day 2: Strength training (heavy resistance: squats, deadlifts, lunges, step-ups)
    • Day 3: Intervals (e.g., 10-20-30 method or 6 x 400m hard with equal rest)
    • Day 4: Rest or active recovery
    • Day 5: Long run (gradually increasing distance each week)
    • Day 6: Strength training or plyometric circuit
    • Day 7: Rest

    Adjust volume and intensity based on your fitness level, but keep the balance of endurance, intervals, and strengthconsistent.

    Take-Home Message

    Improving your running stamina isn’t about pounding the pavement endlessly. The smartest runners combine endurance runs, targeted interval sessions, and strength training to get the best of all worlds.

    • Endurance runs build your aerobic base.
    • Interval training boosts your VO2max and speed.
    • Strength and plyometric training improve your running economy and finishing power.

    Put them together, and you’ll not only run longer and faster—you’ll do it with less effort and more enjoyment.

    Want more science-backed fitness, nutrition, and performance tips? Follow me on Instagram @sarahcurranfitprowhere I share evidence-based training advice, nutrition strategies, and practical tips to help you reach your goals.