Fitness editor
Coaches, reports, and still runs the Margallas when the air allows.
55 stories in the magazine
Selected stories
Page 1 of 4
A practical guide to when to take a deload week from strength training, with specific advice on performance trend, soreness, motivation, schedule, volume reduct
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to running alone as a woman in pakistani cities practical safety planning, with specific advice on route familiarity, daylight, check-ins, pho
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to sleep and training recovery when family life is unpredictable, with specific advice on minimum effective training, session timing, naps, ca
Sara Malik · 13 Sep 2026 · 14 min
A practical guide to muscle soreness after training normal recovery habits and red flags, with specific advice on typical onset, gentle movement, food, hydratio
Sara Malik · 13 Sep 2026 · 16 min
A practical guide to treadmill versus outdoor running when heat or air quality is poor, with specific advice on effort, incline, cooling, pacing, surface, bored
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to training for an islamabad 10k as a recreational runner, with specific advice on weekly structure, easy running, long run, light speed work,
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to couch-to-5k in karachi heat adapting pace to the weather, with specific advice on run-walk progression, time of day, humidity, hydration, r
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to progressive overload without adding weight every session, with specific advice on repetitions, sets, range, tempo, technique, load, frequen
Sara Malik · 13 Sep 2026 · 16 min
A practical guide to what to eat before an evening workout after work, with specific advice on meal timing, carbohydrate, protein, fat and fibre tolerance, tea
Sara Malik · 13 Sep 2026 · 16 min
A practical guide to post-workout pakistani meals without a separate fitness menu, with specific advice on protein, carbohydrate, vegetables, hydration, daal ch
Sara Malik · 13 Sep 2026 · 16 min
A practical guide to sports nutrition for a full day of club cricket, with specific advice on breakfast, between-innings snacks, hydration, heat, lunch size, fo
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to portion planning without calorie counting every roti, with specific advice on plate structure, hunger, protein, vegetables, starch, oils, m
Sara Malik · 13 Sep 2026 · 16 min
A practical guide to how to choose a gym you will actually use, with specific advice on location, opening hours, ventilation, equipment, cleanliness, crowding,
Sara Malik · 13 Sep 2026 · 16 min
A practical guide to your first month in the gym what to learn before chasing weight, with specific advice on movement technique, machine setup, basic programme
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to pakistani gym etiquette for beginners equipment, space and prayer-time awareness, with specific advice on racking weights, wiping equipment
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to hydration habits for hot pakistani summers without chasing a magic litre target, with specific advice on thirst, urine colour limitations,
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to a low-friction recovery day when motivation is gone, with specific advice on walking, gentle mobility, normal meals, hydration, sleep oppor
Sara Malik · 13 Sep 2026 · 15 min
A practical guide to stress-aware training how to adjust a workout without quitting the week, with specific advice on sleep, soreness, schedule, session RPE, re
Sara Malik · 13 Sep 2026 · 15 min