Latest news with #HannahShore
Telegraph
7 days ago
- General
- Telegraph
The best coverless duvets to save you a chore and keep dust mites at bay
The products or services listed have been independently tested by our journalists. We will earn a commission from the affiliate links in this article. We all know how tricky changing a duvet cover can be. With a coverless duvet, it's simple: place it on your mattress, sleep under it and then pop it – filling included – in the washing machine as usual. It's a great option if you have accident-prone children, or want a guest bedroom ready in seconds. Many even come with matching pillowcases. 'In America, coverless duvets are the norm,' says Hannah Shore, head of Sleep Science at Mattress Online. They're now growing in popularity in the UK. And it's not just about convenience, adds Shore: 'A coverless duvet can increase the hygiene within your sleeping environment.' Because the entire duvet is washed regularly – unlike traditional ones – there is less build-up of sweat and dust mites. So, I've been testing to see if one deserves a place alongside my favourite sleep mask and mattress topper. Below, you'll find a range of sizes, togs and designs, with regular updates. The best coverless duvets: At a glance How to choose the best coverless duvet Start with the tog rating. As with traditional duvets, higher togs mean more warmth. Most coverless duvets are around 10.5 tog, which suits most season apart from heatwaves or very cold snaps. Consider storage too, especially if you plan to rotate togs. Many come with a storage bag, but not all. Think about your washing machine's capacity, particularly for larger sizes. Singles and doubles usually fit in a seven to eight kilogram drum. If you don't have a tumble dryer, or the coverless duvet isn't suitable, dry it on line or airer. In cold or rainy weather, a heated drying rack or a dehumidifier should speed up the process. Having a spare might be useful in these cases. Since coverless duvets come into direct contact with skin, check the fabric. Cotton is soft and breathable, while fillings are typically microfibre or polyester for easy washing. Finally, look at the design. You'll likely use the same coverless duvet for months, so choose a print or colour you like. I've included options for all tastes and budgets. How we test coverless duvets Over two months, I replaced my usual duvet with a range of coverless options from top brands. I paid close attention to how soft they felt against the skin and the quality of the materials. I also assessed the plumpness and distribution of the filing, including after multiple washes and drying cycles. I looked for everything from shrinkage to loose threads. To test stain resistance, I applied a smear of foundation to each duvet and checked how well it washes out, especially on lighter and patterned designs. I also considered the variety available. Some brands offer multiples sizes, tog ratings and styles, while others are more limited. As they are available in lighter and heavier togs, I also wanted to see whether or not they helped regulate my body temperature, especially as someone who can run warm overnight. You'll find my full verdicts below. But since trying these duvet, I haven't returned to a traditional one. I now rotate between two Night Lark models depending on the season. Why you can trust Telegraph Recommended Our thorough, real-world tests will always help you find the best sleep product. No manufacturer ever sees Telegraph Recommended reviews before publication and we don't accept payment in exchange for favourable reviews, nor do we allow brands to pay for placement in our articles. All reviews are based on independent expert opinion and our hands-on testing. Visit our Who We Are page to learn more. The best coverless duvets of 2025 1. Best Buy Coverless Duvet: Night Lark Linen Print Coverless Duvet Search for coverless duvets and Night Lark pops up again and again. Having tested it, I can see why. Available in a lighter 4.5 tog for summer and a heavier 10.5 tog. I tried the latter and it didn't add much bulk to my bed. After seeing it online and in its duffle storage bag, I was concerned that it might have a coarse, skin-irritating texture. Thankfully, it was just a print; the microfibre felt sumptuously soft. Despite its polyester filling, which can trap heat, it felt breathable. I didn't overheat and it stayed comfortable throughout the night. It also washed and tumble dried well, with no clumping or bunching, which is handy for the colder, wetter months. Most of Night Lark's coverless duvets come as sets, but this one is duvet only, meaning you will need to buy its accompanying pillowcases separately or use your own. On its own, it's still one of the brand's most affordable options. Key specifications 2. Best Value Coverless Duvet: Slumberdown Coverless Comfort Printed Duvet & Pillow Case Priced from around £30 for a single to £40 for a king, this Slumberdown coverless set is excellent value. You get both the duvet and pillowcase, with a reversible design – striped on one side, plain on the other – offering two looks in one. The microfibre outer felt soft against the skin, and the 10.5 tog had a decent weight without being too heavy. I had to swap it out for a lighter tog alternative in warm weather, but that is to be expected. The hollowfibre filling didn't clump together or bunch up either. Plus, it is hypoallergenic, making it a strong choice for allergy or asthma sufferers, or anyone with sensitive skin. After the first wash and line dry, it held up well. But following the second wash, it seemed to shrink slightly. When I put it back on my bed, it didn't drape over the mattress quite as well, even though I followed all of the care instructions. That said, it still covered the mattress properly. Key specifications 3. Best Summer Coverless Duvet: Night Lark Gingham Print Coverless Duvet Set Coming in 10.5 and 4.5 togs, the latter is fantastic for the warmer months. I tested it as the temperatures exceeded 27C and it was still light and airy enough for me to sleep under. Its charming gingham design (whether you choose blue or taupe) looks like the sort of premium bedding set that would cost well over £50 on its own, so to have an all-in-one duvet for a similar price makes this an excellent buy. Similar to the other Night Lark inclusion above, it is filled with fibres made from 100 per cent recycled plastic bottles and is Okeo-Tex Standard 100 certified, which means it has been tested and doesn't contain harmful chemicals. It felt soft yet cooling on my skin. Along with my cooling pillows, it made this duvet a winning combination for the summer. Even though this is a reversible coverless duvet, the simple white side feels like a wasted opportunity. Thankfully, I didn't find any loose threads, even after washing and drying it a few times, and there was no sign of the foundation stain that I applied after a spin. I also appreciated the accompanying Night Lark duffle storage bag, making it easy to store neatly when not in use. Key specifications Togs: 4.5, 10.5 Sizes: Single, double, king and super king Colours: Warm Sand, Dusk Blue Filling: 100 per cent recycled polyester Casing: Polyester Matching pillowcases: One included with the single, two included with the other sizes 4. Best Coverless Duvet for All Seasons: So'Home Warm Weight Coverless Duvet Available in a natural beige, grey and rich teal, So'Home's Warm Weight Coverless Duvet is a great choice throughout the year. It is lightweight enough to use when the weather is that bit warmer, but its padding gives it a cosy and warm feel for chillier evenings. The filling remained evenly distributed even when I fidgeted and felt neither too heavy nor too airy from spring to summer. I have a feeling it will be just as comfortable when paired with an electric blanket or weighted blanket over the winter months, too. Another reason it is suited to all seasons is the casing. The mixture of polyester and cotton meant that it felt a bit more breathable on the skin than some of the other solely polyester designs. It stopped me from feeling too sweaty or stuffy. The clear plastic storage bag was disappointing though. It's generally recommended not to store duvets or bedding in plastic bags or containers as this can prevent proper airflow, which could lead to mould and mildew. As my bedroom can be prone to damp at the best of times, I had to find alternative storage when it wasn't being used. It didn't come with a matching pillowcase either. Key specifications 5. Best Single Coverless Duvets: Next Coverless Duvet & Pillowcase Set If you happen to have a single bed or want a simple solution for any unexpected overnight guests, Next's coverless duvet and pillowcase set fits the bill. Also available in a double, I put the single to the test. Its somewhat subdued light grey and white stripe appearance makes it an understated option. It looks and feels good quality though. I liked the texture of its filling, which remained evenly distributed and didn't bunch up in the corners, even after a week or so of testing. Due to the light colour, I was apprehensive that any stains would be obvious. A quick spin removed most of the foundation stain I applied, only leaving a slight tinge. After a second wash, it had completely disappeared. Key specifications Togs: 10.5 Sizes: Single and double Colours: Grey and white striped Filling: 100 per cent polyester Casing: 100 per cent polyester Matching pillowcases: One included with the single, two included with the double 6. Best Coverless Duvet for Kids: George at Asda Disney Lilo & Stitch Coverless Duvet George at Asda has a range of brilliant coverless duvets for children, featuring beloved characters from Paw Patrol and Spider-Man, and it was the Lilo & Stitch design that caught my eye. The unisex design should impress an assortment of ages and it's reversible, with a matching pillowcase. The duvet is available in two sizes, a 4.5 tog cot, toddler or junior bed iteration and a 10.5 tog single. While it's lightweight, it still added a nice amount of warmth to the bed. Given that little ones can be prone to accidents and spills, I applied some orange juice to the duvet in addition to smearing some foundation on it. Even without spot treating the stains, a normal wash removed everything. I also appreciated that I was able to clean and quickly dry the duvet over the course of the day, in time for bedtime. It isn't suitable for tumble drying, which might put some off, but it can be line dried in a few hours, depending on the weather. The matching storage bag was a tight fit. It took me more time and energy than I would have liked to ensure it was rolled enough to fit in the bag. If you're looking to store it away after a sleepover or as you switch up your child's bedroom, this is something to keep in mind. Key specifications Togs: 4 tog, 10.5 Sizes: Two – Cot bed, toddler or junior bed and single Colours: Various Filling: 100 per cent polyester Casing: 60 per cent cotton, 40 per cent polyester Matching pillowcases: One included 7. Best Coverless Duvet for Teens: Dunelm Ombre Pastel Single Coverless Duvet and Pillowcase Set For older children and teens, this Dunelm coverless duvet set with an ombre pastel design is a lovely choice. The 7.5 tog has a nice weight to it, despite being one of the lightest coverless duvets that I tried. It also comes with a matching pillowcase. You likely won't be able to use this coverless duvet all year round, as it's not lofty enough for colder months. It washed and dried without any issues though and the binding around the edge meant that there weren't any loose threads. I didn't witness any noticeable changes to the look or feel of the duvet as I tested it, either. Thanks to its matching storage bag, it could also be handy to have for sleepovers. Key specifications Togs: 7.5 Sizes: Single Colours: Multicoloured Filling: 100 per cent recycled polyester Casing: 100 per cent recycled polyester Matching pillowcases: One included 8. Best Double Coverless Duvet: Silentnight Seersucker Coverless Duvet And Pillowcase Set Another reversible style, this one features a light grey on one side and a beautiful blue on the other. Initially, the dimpled seersucker finish of this coverless duvet and matching pillowcases was a bit rougher than I expected. It has since softened, after washing and drying it a few times. I was able to wash and dry the double size with ease, and the foundation stain, which I applied to the lighter grey side, disappeared after just one wash. I thought that the textured finish may cause dirt and debris to cling to it, but this wasn't the case. I liked the piping around the edging, and overall, the duvet seemed to be of good quality. It was also one of the warmest, despite having the same 10.5 tog rating as many others. Key specifications Coverless duvets FAQs How do you wash and dry a coverless duvet? Check the manufacturer's instructions beforehand, but most coverless duvets will be machine washable. 'To wash a coverless duvet, place it in a large capacity washing machine on a gentle cycle using a mild detergent. After washing, tumble dry on a low heat setting with dryer balls to help maintain its fluffiness, or you can air dry in a well-ventilated space. Just make sure you turn it around regularly to ensure even drying,' explains Martin Seeley, senior sleep expert at MattressNextDay. If the coverless duvet is too big or heavy to fit in your washing machine, you may have to take it to a launderette. How often should you wash a coverless duvet compared to a normal duvet cover? Since a coverless duvet comes into direct contact with your skin, you will need to wash it more often than a traditional duvet. According to Seeley: 'A coverless duvet should be washed every two to four weeks, similar to how often you would wash your duvet cover.' 'If you're a hot sweaty sleeper, your duvet may need washing more frequently,' Shore suggests. 'Other activities, like eating breakfast in bed, could require increased washing, too. If you have allergies, you may also find washing your duvet more often could help.' Are coverless duvets warm enough for the UK? As they come in a variety of togs, making them suitable for different seasons, coverless duvets are certainly warm enough for the UK climate. The higher the tog rating, the warmer the duvet, so you can choose the best option for you. 'Many are designed with advanced insulation and breathable materials to keep you cosy in the winter but comfortable in the summer,' Seeley affirms.
The Independent
19-06-2025
- Health
- The Independent
Best cooling mattress toppers, tried and tested in a heatwave
Overheating in bed is uncomfortable, but it can also impact your sleep, and that's been obvious during the recent heatwave. If you've been tossing and turning all night, the right mattress topper can help to promote a cool and dry sleeping environment. At the same time, they can upgrade your mattress by adding an extra layer of comfort. We asked Mattress Online 's sleep scientist, Hannah Shore, to weigh in on all things cooling and sleep, particularly when it comes to mattress toppers. Some mattress toppers will hold onto heat and moisture, Shore explains, and some are designed to feel cool to the touch, like the feel of a pillow after turning it over. 'It doesn't last throughout the entire night, but if you put your hand on [the cover], it will probably stay cooler for longer than a normal fabric'. This means that there are plenty of mattress toppers that can keep you cool – you just need to know what you're looking for. The right material for your topper varies. Most mattress toppers are made from some kind of polyurethane foam, marketed as 'memory foam', and this is notorious for trapping heat. Some cooling toppers counteract this with conductive materials like copper thread or gels. The best toppers are covered with wool or bamboo rayon, as these can stop foam from overheating. But whatever you do, don't expect a cooling topper to completely transform your bed, especially an old mattress. They won't be able to replace the support missing from your mattress; they 'tend to be too thin to physically move the body into the correct position', Shore says. However, a good topper can provide some relief, especially if you sleep on a budget memory foam mattress. How we tested The IndyBest team slept on these mattress toppers for weeks throughout spring and into summer. We tested them during the mini heatwave in May and during the heatwave in June. We assessed how comfortable we were and noted the level of firmness and pressure relief provided. We examined how we felt whilst sleeping on them, and most importantly, whether or not they kept us cool. If we felt that any topper was contributing to tester overheating, it didn't make the final cut. Value for money and ease of storage were also factors in our final decision. Keep reading for our honest thoughts. The best cooling mattress toppers for 2025 are:
Scotsman
31-05-2025
- Health
- Scotsman
Three ways bedtime stories benefit your child, according to sleep scientist
This timeless bedtime tradition is also backed by science 😴 Sign up to our daily newsletter Sign up Thank you for signing up! Did you know with a Digital Subscription to Edinburgh News, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... As well as being a great way for parents and children to connect, bedtime stories can really help them One sleep scientist says they can greatly improve sleep quality Nighttime reading can also play a part in helping them process the day and regulate their mood Another of its benefits is a key skill kids will need at school Tucking your child in for a bedtime story can benefit them in all kinds of different ways - many of which last long after the last page has turned. May was National Share-a-Story Month, an annual, UK-wide celebration of storytelling, literacy, and the power of sharing a good story with your child. But just because the month is drawing to a close, that doesn't mean that the storybook has to. Advertisement Hide Ad Advertisement Hide Ad Sleep expert Hannah Shore, head of sleep science at online bedding retailer Mattress Online, says bedtime stories can play a big role in supporting children's sleep and wellbeing. But they also have all kinds of other impacts, she said, making them a beneficial part of any family's nighttime routine. Here are a few of the key ways she says they can help your child - at bedtime and beyond: Bedtime stories can do much more than just improve a child's sleep | (Image: National World/Adobe Stock) Three benefits of bedtime stories 1. Better sleep Making a habit of reading a story to your child before bed can help subconsciously give them a cue that it's time to go to sleep, Ms Shore said. 'A bedtime story is the go-to wind-down routine for lots of parents. Tried, tested and passed down through generations,' she continued. 'Having a good wind-down routine before bed allows the body and brain to relax and calm down. This calm time tells the body it should start to get ready for sleep, slowing down that heart rate, bringing that core body temperature down and relaxing the mind - all signals to help prompt the body to start producing sleep hormones, such as melatonin.' Advertisement Hide Ad Advertisement Hide Ad On top of that, there were studies that backed this up. Establishing a calming bedtime routine as early as three months old can improve sleep outcomes later in life, a Sleep Research Society article found. These routines are associated with fewer night-time awakenings, fewer sleep problems, and longer overall sleep durations. In recent years, many were turning to screens at bedtime. But she said this could actually work against the body's natural sleep signals - with blue light from phones and tablets actually suppressing melatonin production, making it harder for children to fall and stay asleep. Children generally need more sleep than adults for healthy growth, the NHS advises, although the exact amount varies by age. This ranges from 11 to 14 hours per day for toddlers, to 9 to 12 hours for six to twelve-year-olds. Advertisement Hide Ad Advertisement Hide Ad 2. Emotional regulations Part of what makes bedtime stories such an effective tool for sleep is their role in promoting relaxation and mental wellbeing, the sleep scientist continued. Stories could help children process their day and regulate their emotions - especially as a consistent part of their daily wind-down ritual. One US study even found that 'language-based' bedtime routines like storytelling could lead to a decline in behavioural problems, including anxiety, aggression and social withdrawal. 'In a world of distractions and screen time, the simple ritual of a bedtime story can be incredibly powerful,' Ms Shore continued. 'Not only does it support healthier sleep, but it also strengthens the bond between parent and child, creating a sense of safety and calm that's essential for emotional wellbeing.' 3. Boosting literacy Finally, reading stories regularly has been shown to significantly boost language skills in young children. This includes expanding their vocabulary, improving pronunciation, and even nurturing creativity. Advertisement Hide Ad Advertisement Hide Ad Children exposed to consistent bedtime storytelling often demonstrate greater fluency, self-confidence, and academic readiness, another study found. In the UK, children enter Reception as young as four years old. Education experts say having a solid foundation in basic reading and writing skills can help ease their transition significantly. If you have an education story to share, we'd love to hear from you. You can now send your stories to us online via YourWorld at It's free to use and, once checked, your story will appear on our website and, space allowing, in our newspapers.
Scotsman
31-05-2025
- Health
- Scotsman
Three ways bedtime stories benefit your child, according to sleep scientist
This timeless bedtime tradition is also backed by science 😴 Sign up to our daily newsletter – Regular news stories and round-ups from around Scotland direct to your inbox Sign up Thank you for signing up! Did you know with a Digital Subscription to The Scotsman, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... As well as being a great way for parents and children to connect, bedtime stories can really help them One sleep scientist says they can greatly improve sleep quality Nighttime reading can also play a part in helping them process the day and regulate their mood Another of its benefits is a key skill kids will need at school Tucking your child in for a bedtime story can benefit them in all kinds of different ways - many of which last long after the last page has turned. May was National Share-a-Story Month, an annual, UK-wide celebration of storytelling, literacy, and the power of sharing a good story with your child. But just because the month is drawing to a close, that doesn't mean that the storybook has to. Advertisement Hide Ad Advertisement Hide Ad Sleep expert Hannah Shore, head of sleep science at online bedding retailer Mattress Online, says bedtime stories can play a big role in supporting children's sleep and wellbeing. But they also have all kinds of other impacts, she said, making them a beneficial part of any family's nighttime routine. Here are a few of the key ways she says they can help your child - at bedtime and beyond: Bedtime stories can do much more than just improve a child's sleep | (Image: National World/Adobe Stock) Three benefits of bedtime stories 1. Better sleep Making a habit of reading a story to your child before bed can help subconsciously give them a cue that it's time to go to sleep, Ms Shore said. 'A bedtime story is the go-to wind-down routine for lots of parents. Tried, tested and passed down through generations,' she continued. 'Having a good wind-down routine before bed allows the body and brain to relax and calm down. This calm time tells the body it should start to get ready for sleep, slowing down that heart rate, bringing that core body temperature down and relaxing the mind - all signals to help prompt the body to start producing sleep hormones, such as melatonin.' Advertisement Hide Ad Advertisement Hide Ad On top of that, there were studies that backed this up. Establishing a calming bedtime routine as early as three months old can improve sleep outcomes later in life, a Sleep Research Society article found. These routines are associated with fewer night-time awakenings, fewer sleep problems, and longer overall sleep durations. In recent years, many were turning to screens at bedtime. But she said this could actually work against the body's natural sleep signals - with blue light from phones and tablets actually suppressing melatonin production, making it harder for children to fall and stay asleep. Children generally need more sleep than adults for healthy growth, the NHS advises, although the exact amount varies by age. This ranges from 11 to 14 hours per day for toddlers, to 9 to 12 hours for six to twelve-year-olds. Advertisement Hide Ad Advertisement Hide Ad 2. Emotional regulations Part of what makes bedtime stories such an effective tool for sleep is their role in promoting relaxation and mental wellbeing, the sleep scientist continued. Stories could help children process their day and regulate their emotions - especially as a consistent part of their daily wind-down ritual. One US study even found that 'language-based' bedtime routines like storytelling could lead to a decline in behavioural problems, including anxiety, aggression and social withdrawal. 'In a world of distractions and screen time, the simple ritual of a bedtime story can be incredibly powerful,' Ms Shore continued. 'Not only does it support healthier sleep, but it also strengthens the bond between parent and child, creating a sense of safety and calm that's essential for emotional wellbeing.' 3. Boosting literacy Finally, reading stories regularly has been shown to significantly boost language skills in young children. This includes expanding their vocabulary, improving pronunciation, and even nurturing creativity. Advertisement Hide Ad Advertisement Hide Ad Children exposed to consistent bedtime storytelling often demonstrate greater fluency, self-confidence, and academic readiness, another study found. In the UK, children enter Reception as young as four years old. Education experts say having a solid foundation in basic reading and writing skills can help ease their transition significantly.
Daily Mirror
26-04-2025
- Health
- Daily Mirror
London Marathon: Experts share last-minute training, sleeping, and eating tips
What you do in the final hours before a race can make all the difference More than 56,000 runners will tear through the capital's streets in the London Marathon this Sunday. While some have been training for months, or even years, the last 24 hours before the race can prove decisive. You'll need to make sure you get sufficient sleep on Saturday night to ensure you're well-rested and ready. Sleep expert Hannah Shore, who leads Sleep Science at Mattress Online, said: "Sleep is vital for recovery. Throughout periods of deep sleep our bodies produce growth and repair hormones to help prevent injury, along with proteins that help boost our immune system." Light sleep also plays a part in enhancing cognitive functions like decision making, which are key for race-day strategies on pace and nutrition. Hannah, an Oxford Sleep Medicine Programme graduate, continued: "In the last few days leading up to the marathon you may struggle to switch off the thoughts and may begin to feel nervous, which can make it more difficult to fall asleep. "Doing a calming activity in the evening before you go to bed can help switch your brain off and prepare your body for sleep. It's important to find something that works for you - it could be reading or breathing exercises, or it could just be watching reruns of your favourite TV show." Once your body is well-rested by Sunday morning, your focus should shift onto food and fuel. Carbo-loading is typically on the pre-marathon menu, providing the energy reserves needed for race day endurance - but hydration is also just as important. Roberta d'Elia, head chef at Pasta Evangelists, said: "Pasta is the marathon runner's meal of choice thanks to its 'slow release' properties. Carb loading usually starts two-three days pre-run and during this time, you want to be resting, relaxing and trying your best not to overthink the challenge ahead." The pasta expert recommended hearty dishes such as macaroni and cheese, mushroom ragu with chicken, beef and chianti lasagne, and alfredo sauce with chicken. All of these dishes boast a balance of around 60 per cent carbohydrates and 30 per cent protein per portion. Durham University suggests enjoying a carb-rich breakfast low in fat, fibre, and protein between two and four hours prior to the start of the marathon. They also advise staying hydrated three to four hours before the run, topping up with an extra carbohydrate snack following your warm-up session. As the countdown to race start time begins, most runners start their warm-up routines with just minutes left. A beneficial warm up should ideally involve more than just a few stretches and some jumps at the starting line to shake off the jitters. Personal trainer Elyn Marwick recommends at least 10 minutes of warm up routines before the run. "Warming up before you run helps to increase blood flow to the muscles, boosting their flexibility," she said. "Warm ups help lubricate joints too, increasing their range of motion." For those looking for warm-up ideas, physiotherapist and Deep Freeze expert hub specialist Clara Kervyn recommends some leg swings. She said: "To do these, stand tall, holding on to a wall for balance if you need. Swing your left leg forward and behind you, extending the swing with each rep, and keeping your right foot firmly on the ground. "Once you've done 10 swings, swap sides. To enhance this mobility, move, try swinging your leg across your body, in front of you." Incorporating heat therapy into your warm-up can also be beneficial. For instance, applying Deep Heat products to areas prone to tightness or knots during a marathon, such as calves, thighs, and shoulders, can improve the effectiveness of your warm-up routine. In the moments following your race, it's advisable to engage in a cool down routine. This can help your body pre-empt any injuries or strain incurred during your run. Ice therapy can aid in this process. Additionally, performing some gentle stretches or walking can help gradually reduce your pace.
