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

Running

Training for an Islamabad 10K as a recreational runner

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

Running

Couch-to-5K in Karachi heat: adapting pace to the weather

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

Gym

Progressive overload without adding weight every session

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

Gym

Pakistani gym etiquette for beginners: equipment, space and prayer-time awareness

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

Gym

Your first month in the gym: what to learn before chasing weight

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

Gym

How to choose a gym you will actually use

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

Cricket

Fast-bowling gym work: strength without pretending the gym replaces bowling

A practical guide to fast-bowling gym work strength without pretending the gym replaces bowling, with specific advice on lower-body strength, trunk, pulling, sh

Imran Sheikh · 13 Sep 2026 · 16 min

Cricket

Fielding fitness: acceleration, deceleration and repeat efforts

A practical guide to fielding fitness acceleration, deceleration and repeat efforts, with specific advice on short sprints, change of direction, braking, throwi

Imran Sheikh · 13 Sep 2026 · 15 min

Cricket

Wicketkeeper conditioning: stance tolerance, lateral movement and hands

A practical guide to wicketkeeper conditioning stance tolerance, lateral movement and hands, with specific advice on squat tolerance, lateral shuffles, calves,

Imran Sheikh · 13 Sep 2026 · 15 min

Cricket

Strength training for spin bowlers: legs, trunk and repeatability

A practical guide to strength training for spin bowlers legs, trunk and repeatability, with specific advice on single-leg strength, hip rotation control, trunk,

Imran Sheikh · 13 Sep 2026 · 15 min

Cricket

Pre-season conditioning for club cricketers

A practical guide to pre-season conditioning for club cricketers, with specific advice on running base, acceleration, strength, throwing build-up, nets volume,

Imran Sheikh · 13 Sep 2026 · 14 min

Nutrition

Portion planning without calorie counting every roti

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

Nutrition

Sports nutrition for a full day of club cricket

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