PSI, API and 1-hour PM2.5 are three different numbers and only one of them tells you whether to run in the next hour. What the bands mean in Singapore and Malaysia, how exercise changes your exposure, and how to handle the kids.

Stop memorising swim sets or taping soggy paper to your water bottle. Here is exactly how to build a swim workout in Garmin Connect, get your rest and equipment in, and have it waiting on your watch when you get to the pool.

Why female tendons and ligaments behave differently, how your cycle and menopause change injury risk, and how to train to stay strong. Pretty Strong.

Strength training makes women faster, more durable and better protected against bone loss. Why the bulky myth does not hold up, and the two sessions a week that do the work.