Katherine McNamara in Workout Gear Enjoys "Morning Run"

Katherine McNamara is going for a run. In a new social media post the Shadowhunter and Air Force One Down star shows off her fit figure in exercise clothes. “Y’all know that two of my favorite things in this world are going for a morning run outside and @BigSlickKC!” she writes in the Instagram caption. How does the 28-year-ol approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Discipline

Katherine had less than four weeks to transform her body from “this ballerina, lithe-limbed body to a marine—and then on top of that, be ready to do all of this fighting and stunt work this film required,” she told Women’s Health about her Air Force One Down routine. “I just dove in headfirst into all different kinds of training and really worked hard. But it paid off in the end.”

2. Exercise Before and After Filming

When the movie started filming she would wake up at 4 a.m., do an hour on the treadmill or bike for an hour, and then another hour of weight training. After a 13-hour work day she would return to the gym for another round of strength training.

4. Just Showing Up

“I think the most important thing I learned is: It's just get yourself there,” Katherine says about her secret trick to exercise. “There were days when I was tired. There were days when the last thing I wanted to do was pick up a weight...but I just had to physically get myself there—to take a deep breath and remember why I was doing it and why I was there. I think that can go for any kind of physical goal that someone has—half the battle is the mental battle.”

4. Healthy Diet

To fuel all the exercise, Katerhine stuck to a healthy diet. She ate a lot of chicken, vegetables, and scrambled eggs, and sometimes a potato, for carbs. “I just tried to stay pretty clean and get as much protein and fat as possible, to keep my body going but without having to work through anything processed,” she says.

5. HIIT

For her role as Clary Fray on Shadowhunters, Katherine trained for intense fight scenes with HIIT workouts. "In order to do the fight scenes, I needed a lot of upper body strength because I would be holding weapons all day," she told Women’s Health. "High intensity interval training turned out to be the perfect thing for me. I was able to keep up my cardio stamina and build upon that so I could do the fight scenes, which are basically just sprints." There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

6. Boxing

She also worked with a boxing trainer three-to-five times a week during production. "It builds the shape of muscles I needed to look like a fighter, and it's just plain fun," she says. "I know most people hate leg day, but I kinda love it. It's what makes me feel strongest." Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

slidetitle num="7"]Two-a-Days

Katherine started weight training twice a day (once in the morning and another round in the evening) prior to filming. She also ran and did spin classes. “When you're doing a day of stunts on set, it's like being a dancer,” she says. “It's over and over and over again in these 30 to 60-second spurts of super intense, maximum-effort fighting,” she said.

Radio and TV presenter Jenni Falconer is gearing up for the London Marathon, and sharing worlds of encouragement for her fellow runners. Falconer, 48, posted a picture of herself wearing black running gear, smiling for her selfie. “I bloomin’ love running. 💙 It can be hard, it can be challenging, I’m certainly not going to breeze round the London Marathon course next weekend but I do know that at the end, I will feel an overwhelming sense of pride and achievement. If you are running any race, whether Manchester tomorrow, London next week or another, remember the fact that doing it is enough. Good luck. If you’re running London on April 21st, I’ll see you on the course! Happy running,” she captioned the inspiring post. Here’s what Falconer’s diet, exercise, and training looks like.

1. Light Breakfast

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Falconer prefers a light breakfast during the week. “Getting up so early for work means I’m not usually very hungry so I don't have a large breakfast,” she told Top Santé. “I may only have a banana and toasted bagel, then perhaps a protein shake after a run, followed by eggs or a chicken salad for lunch. If I am out and about, it can be quite difficult to sit down to eat during the day, but I try to always make sure we have plenty of protein-rich meals at home as I feel that it is good for recovery. I do love carbs, though – I adore bread but try not to buy it too much.”

2. Runner’s High

Falconer swears by both the mental and physical benefits of running. Running has always enhanced my mood and lifted my energy levels,” she told Top Santé. “Getting up at the crack of dawn can be tough but I am a morning person so I quickly feel awake. Then, I love to run early. I am on the radio every morning hosting the Smooth Radio breakfast show, so once I finish work, I run my commute home to southwest London. It really energizes me and I love that part of my morning. In fact, I just love the feeling I get after a run. For me, the runner’s high is the closest you’ll get to feeling like a superhero. You feel invincible, like nothing can take the shine away from your happy mood.”

3. Weight Training

Falconer added weight training to her fitness regimen. “I'm in my mid-forties and with that, things change in your body as a female,” she told Runner’s World. “I’ve been told the ideal thing to do is lift heavy weights – so I’ve started working with a trainer twice a week, focusing on running moves with heavy weights, such as lunges, squats and deadlifts. It’s really benefiting me.”

4. She Plays Golf

Falconer loves to play golf with her parents. “Three years ago, I developed a new sporting passion for golf and am now obsessed!” she told Top Santé. “I come from a family of golfers, so I now get to spend time with my parents doing something they love. Golf is such a great way to keep fit as you can get in so many steps going around the course. It’s also led to me having a new social group of friends, too. I don’t find it too difficult to keep fit in my 40s. I actually feel so much stronger and confident in my body at this age. I also know where I am in terms of work and family life, so keeping up with exercise is vital for my well being, too.”

5. Friendly Runner

Falconer loves running with similar-minded people, especially along the coast. “Every time I run I have a big cheesy grin on my face,” she told Runner’s World. “If you see me out running, please smile back because I smile at everyone, but no one else smiles! My favorite place to run is the south of Spain – there’s a stretch near Marbella that goes on for 10 miles along the coast. If you go out in the morning, you see the sunrise, and in the evening, you see the sunset – there are loads of people out there running and walking.”

Katrin Davidsdottir was the “The Fittest Woman on Earth” in both 2015 and 2016. She is getting back into exercise after having surgery. Davidsdottir shared a video on Instagram of herself running on the treadmill. She captioned it, “LOOK WHO’S JOGGING AGAIN 😭🫶🏼 Tomorrow marks the 4 week date since my fusion surgery & I am so thankful for how well my recovery has been going! The first two weeks were BY FAR the most challenging, but these past two weeks have felt like I have taken so many steps forward!”

1. She Runs

As you could tell from her post, Davidsdottir likes to run to stay in shape. She revealed her process of getting back into running in the caption. “BEFORE anybody starts worrying: I got cleared by my surgeon to start exercising, including jogging! That actually really surprised me. The first two times I tried jogging it didn’t feel good, so I left it at that. I am really not wanting to push my body to do anything it is not ready to do. But yesterday: IT FELT GOOD ❤️☺️⚡️ It was only for 200m at a time & at a zone 2 pace but I am so proud & so happy about this improvement!”

2. She Stretches

After having surgery, Davidsdottir is doing a lot of stretching. She shared her favorites in this Instagram video. She captioned it, My training might look a little different these days, but my morning @gowod_mobilityfirst has stayed the same ✨💚This is my pre bike interval session hip opener & it feels so GOOD: - Knight to Hamstring stretch. - Pigeon stretch. - Roll quads. - Roll adductors. - Roll glutes.”

3. She Uses A Stationary Bike

Davidsdottir likes to use a stationary bike to stay in shape. She shared this video on Instagram of herself and a friend using them together. Davidsdottir captioned the post, Training partners make good workouts become GREAT ones! ✨😎🤝 10 years in & we are still pushing each other to become BETTER everyday! Fueled by @bpnsupps ⚡️G.1.M.⚡️(the perfect mixture of carbs & salts to replenish during long, sweaty bike intervals!)”

4. She Hikes

Davidsdottir likes to go hiking to stay fit. She shared these highlights on Instagram of herself and her boyfriend hiking in Iceland. Davidsdottir captioned the post, “My Canadian boyfriend showing me all around Iceland ❤️🌋This was my first time getting to join a @worldplayground experience! My plan was to join much more of the trip, but since I was still only 2 weeks out from my surgery & I wasn’t ready to do hard, long hikes .. BUT this one was relatively light & only 3.2 km each way & I didn’t want to miss out on this experience & holy smokes it didn’t disappoint (also I was so proud of my back 🥹 it was a big step in my recovery & showing myself what I can do!!!)”

5. She Lifts Weights

Davidsdottir also likes to strength train. Specifically, she likes to lift weights. Davidsdottir shared these photos on Instagram of herself in the gym. In the first one, she is seen lifting a barbell over her head. She captioned the post, “A little bit of snatches, a lot of bit of burpees 🫐💚🦋” She also shared this video of herself lifting a barbell.

Kaisa Keranen is a successful fitness influencer and has her own app. She shares a lot of her tips on Instagram. In a recent video, she shared the exercises she does before going on a run. Keranen captioned the post, “Quick runners warm-up! 🏃‍♀️🏃‍♂️⁣I hate to break it to you Team, but jogging before your run is NOT a warm-up!⁣ To get the most out of your run, try spending a few minutes mobilizing and warming your body up! ⁣Here are 5 quick moves you can do! And if you are looking for a full follow along warm-up, checkout the KaisaFit app!” How does she stay so fit? Read on to see 5 ways Kaisa Keranen stays in shape and the photos that prove they work.

1. She Runs

As you can see from her recent post, Keranen likes to run to stay in shape. Valley Oaks states that running has a lot of benefits. “Running has a wide variety of health benefits like improving blood pressure, building heart muscles, and strengthening bones. Beyond the physical benefits, running is also proven to positively impact your mental health.”

2. She Strength Trains

Keranen likes to strength train to keep herself in shape. She shared this post on Instagram of herself doing workouts with dumbbells. Keranen captioned the post, “6️⃣ Dumbbell Mobility moves to try!⁣ Want to try a full workout like this? Checkout my *FREE* Dumbbell Mobility class on the KaisaFit app!”

3. She Does Mobility Workouts

Keranen likes to do mobility exercises. She shared this video on Instagram of herself doing some of them. Keranen captioned the post, “A little mobility per day helps keep the pain away! 🖤⁣If you are not adding mobility into your routine, you are missing out. It’s really that simple. Happy joints make for a happier, stronger, more functional, more pain-free body.⁣ And there really are no excuses. Because along with all of the mobility content I have on my page, I have plenty of *FREE* full length mobility classes on my website!⁣”

4. She Works Her Back

Keranen likes to do back exercises. She shared some of her favorites in this Instagram post. Keranen captioned the post, “4 of my current fav back mobility moves you MUST try! 🙌⁣ •Hula cat/cow⁣. •Figure 4 w/ rotation⁣. •Flexion to open⁣. •Spine wave to scorpion⁣. Let me know if you try them!”

5. She Bikes

Keranen likes to go for bike rides to keep herself in shape. She shared this photo on Instagram of herself on a ride. Keranen captioned the post, “Sports Mobility is officially here! 🎾⛳️⛹️‍♀️⚽️⁣From the field to the court, the water to the green, it’s time to warm-up for your sport!⁣ Checkout the new mobility series inside the KaisaFit app! The perfect way to warm-up before your favorite activity!”

Olympic runner Colleen Quigley runs for a living—so it’s a good thing she has so much fun doing it. Quigley, 31, shared a video of herself wearing leggings and a sweatshirt, running on the beach with her Bernese Mountain Dog, Pie. “Pie is a true sprinter. She will go hard for about 10-15 sec then she needs full recovery before doing the next rep 🤣 . What I love most about Pie is that she is the best post-workout snuggle buddy and that’s really all I need from her! 🥰” she captioned the post. Here’s what Quigley’s diet and training routine looks like.

1. Breakfast of Champions

Quigley eats the same breakfast almost every day—oatmeal with unsweetened vanilla almond milk, and coffee with a tiny bit of creamer. “I eat lunch after all my morning workouts are done, which is usually around noon,” she told Runner’s World. “Breakfast food is my favorite, so I’ll usually throw together an egg scramble with plenty of vegetables and pulled chicken, then top it all with feta cheese and cilantro. I also love making two slices of toast with mashed avocado, two fried eggs, and a smoothie.”

2. Running Every Day

Colleen Quigley/Instagram

Quigley’s training routine is as intense as you’d expect—she runs for 8 miles every day, and clocks in a 13 to 16 mile run on Sundays. She also swims, rides her bike, and does Pilates. “My favorite workouts involve speed! 200-meter repeats on the track with a lot of recovery is always fun because it's painful and wild — but it's over quick and you feel like you're flying!” she told Vital Proteins.

3. Mixing up Workouts

Colleen Quigley/Instagram

Quigley recommends mixing up workouts to avoid boredom. “One of the biggest mistakes you can make is doing the same thing everyday,” she told WHOOP. “You get into ruts, and then you don’t feel motivated. Variety is what makes it fun, otherwise it’s boring. Mix it up. It’s better to be a well-rounded athlete and do things that challenge your endurance, strength, and speed, rather than doing the same thing all the time.”

4. Cooking Dinner

Colleen Quigley/Instagram

Quigley loves food and cooking, often enjoying a glass of wine as she makes dinner. “I try to eat a good mix of protein, carbs, and fats at dinnertime,” she told Runner’s World. “Some of my go-to dishes are turkey burgers made with quinoa with sweet potato fries on the side; pizza made with a sweet potato crust and loaded up with veggies, chicken sausage, and cheese; and my dad’s yogurt fettuccine recipe, which I’ve made with all types of noodles (penne or shells are great) with roasted Brussels sprouts and a salad on the side.”

5. Advice For New Runners

Quigley has good advice for anyone new to running. “You do have to get in shape before it becomes fun,” she told WHOOP. “That means working through some of the beginning awkwardness, feeling heavy in your legs and tired, like you don’t know what you’re doing. You have to just push through that for a while before you feel that runner’s high,” she says. “I always tell people don’t lose heart if at first it’s not what you imagined. It doesn’t mean you’re a bad runner, it just means you haven’t done it enough yet. You just have to stick with it.”