Tag Archive | "fitness"

Take part in a triathlon

Take part in a triathlon

Whether you’ve never cycled, ran or swam before, or you’re a seasoned pro, up your fitness challenge with this exciting triathlon…

Taking place on the 30th & 31st May 2015, The Vitality World Triathlon London is one of the world’s leading triathlon events and one of only two legacy events from the 2012 Olympic games still open to public participation.

 

Since its inception in 2009, the event has attracted the world’s best triathletes as part of the ITU World Series as well as thousands of recreational triathletes from every corner of the globe to swim, bike and run on the iconic Hyde Park course in pursuit of personal glory. 

 

This year The Vitality World Triathlon London are pleased to host the first female only waves in the Tri It distance and are offering Health and Fitness readers an exclusive 25% discount on the entry fee. To make the most of this simply click here to book your space. 

 

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Take part in a triathlon

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How to get rid of back fat

How to get rid of back fat

Guilty of neglecting your back muscles? You’re not the only one. We often focus mainly on the muscles we see in the mirror – the ones at the front of the body – while the butt takes all the glory from, excuse the pun, behind! Not only will working on your back boost your overall physique, it’ll also dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating bra fat and back pain.

Bent-over row

-Stand with feet hip-width apart, knees bent and upper body leaning forwards from the hips. Keep a flat back.

-Holding a barbell with both hands, arms extended towards the floor, row the barbell up to your waist.

-Lower slowly and repeat.

Safety tip: keep your shoulders back and try not to hunch

Eccentric chin-up

-Stand underneath a pull-up bar, on a step if necessary.

-Jump up to take hold of the pull-up bar with both hands, palms facing you. Your chin should already be at the height of the bar, at the top of the movement.

-Lower yourself as slowly as you can, until arms are fully extended.

-Release and repeat.

Kick refined carbs to the curb

In order to lose fat, you need to ensure that you’re adhering to a healthy diet. Make sure that sugar and refined carbohydrates (like pasta and bread) are sparse in your diet as the consumption of high-GI foods like these will encourage your body to store fat. Fill up on fibrous veg and high-protein sources like eggs and chicken, instead.

Want more healthy eating and exercise tips? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.

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How to get rid of back fat

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What’s your exercise excuse?

What’s your exercise excuse?

We all know that regular exercise is good for us, but actually putting that knowledge into practice isn’t always so easy. 

While we may take out expensive gym memberships and splash the cash on
new workout gear in a bid to feel healthier and slimmer, sticking to an exercise regime for the long haul is another thing altogether. No matter how serious we are about achieving our goals, or how good our intentions, our get-fit resolutions can often slip off our to-do lists. 

Need some motivation to recharge your get-up-and-go? Health and wellness coach Joanne Henson dedicates her new book to doing just that. What’s Your Excuse For Not Getting Fit? (£4.99, amazon.co.uk) provides easy to follow advice and smart tips to stick with exercise long enough to see some pretty awesome results. ‘I wrote the book to help people take a fresh look at their
own self-sabotaging behaviours and limiting beliefs, and to motivate them to change their mindsets, and move forward,’ she explains. Here she shares the most common excuses and her simple solutions to stay on track.

Excuse 1: I don’t have time to exercise
Workouts don’t necessarily have to be lengthy or laborious if you’re looking to lose weight or get healthier. A short, sharp sweat sesh will see you bid farewell to hundreds of calories while targeting a whole range of different muscle groups. ‘Three to four times per week is ideal – this still leaves another three to four days a week when you don’t have to exercise. High-intensity interval training sessions could be as short as 10 minutes, and the best way to ensure that it gets done is to prioritise and diarise. And if you think you don’t have time, try keeping a log of how you spend your time and re-evaluate what’s important,’ says Joanne. 

Excuse 2: I live too far away from the gym Brrrr! When it’s freezing cold and chucking it down outside you’d probably prefer a date with your duvet over dragging yourself all the way to the gym – especially if it involves an epic commute. We get it. Even those of us with the loftiest intentions can falter when inconvenience thwarts our fitness plans. ‘There’s no point in joining a flash new gym if it’s a 15-minute drive away, which you might not fancy after a long day at work. Much better to join the more basic gym at the end of your road. Then you’ve only got to find time for the workout, not the workout and a journey,’ says Joanne. Gym still not near enough? Try out a range of fitness DVDs and apps that fit easily into your lifestyle.

Excuse 3:  I’ve lost my fitness mojo
Having a dip in motivation every so often is normal and if that means you miss a few sessions, so be it – but don’t let that derail your efforts to get back on track. ‘If you do skip a few workouts, remember that the longer you leave it the harder it’s going to feel when you go back. And consider how far you’ve already come – do you really want to waste the effort you’ve already put in? Capitalise on the progress you’ve made so far and stick with it,’ advises Joanne. 

Excuse 4:  I find exercise boring
Exercise doesn’t have to be difficult and unpleasant. Ease yourself into it and up the ante when you’re ready. ‘Find something you enjoy. This is an obvious one, but so many people treat exercise as a form of punishment, as something to be endured not enjoyed. But there are dozens of different forms of exercise which you might find more fun, from dancing to rock climbing,’ says Joanne. And, if you get bored of your routine, switch things up a notch by trying new classes, working out different body parts and varying the intensity of your workout. 

Excuse 5: I’m not seeing results
Let’s be realistic; you won’t see results overnight, but the more dedicated you become, the faster you’ll see improvements in your overall fitness and your figure. ‘Be patient, give it some time, and remember that exercise has long-term, ongoing health benefits beyond body shape,’ says Joanne. Try keeping a workout journal so you can chart your progress, writing down small achievements after every session, whether it’s going for two minutes longer on the treadmill or reaching a press-up PB. 

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What’s your exercise excuse?

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Feet first for marathon training

Feet first for marathon training

Time for change
Your favourite trainers may have seen you through tough runs and terrible winter weather, but they’re probably looking a little worse for wear. However, if you want to invest in new kicks, you need to do it sooner rather than later to wear them in before the big day.

‘If you’re planning on wearing new trainers on marathon day then allow at least three to four weeks beforehand to complete a minimum of around 30 to 40 miles in total in your new shoes,’ tips running coach Nina Anderson (www.ninaanderson.com). ‘During this period, continue to wear your old trainers for some of your runs and build up wearing your new running shoes gradually. This is a good way to work out whether your trainers are going to be comfortable enough for the race itself and help to avoid blisters.’

Protect your tootsies
If you’re serious about running, it’s important to get your gait analysed. Any aches and pains you’ve been pushing through could be down to wearing the wrong shoes and if they’re not fixed, they could lead to serious injury. ‘A gait analysis enables you to buy a running shoe specific to your individual needs and foot strike. It’s one of the simplest things a runner can do to reduce the chance of injury and is an absolute must for anyone who runs,’ says Nina.

Women’s Fitness staffer Ellie Moss checked out the gait analysis service at Sweatshop recently – she reports back…

Feet first Sweatshop’s Dorota Antonczyk asked me to stand on a scanner that helped her examine the structure of my feet. This revealed that I have quite low, though not collapsed, arches, which was news to me and requires some extra support when running.

She also took pictures of my feet when standing and squatting to assess the alignment of my heels, ankles and legs, which she was able to show me on a feedback screen. Thankfully, these all looked to be in the right place! Dorota then took some standard insoles, and with the help of some warming pads, moulded them around my feet.

Take it in your stride Next it was onto the treadmill where Dorota asked me to take a short run in a pair of neutral trainers while my feet were filmed to assess my stride and running efficiency. The computer also allows you to draw lines to show the ideal alignment when running to see how yours differs from this, if at all.

We watched the film back in slow motion and could see that I was overpronating with both feet, that I strike more with the middle of my foot than my heel and that my right ankle was collapsing inwards slightly.

All in all this meant that I need shoes designed to correct overpronation, which also support my arch. And, as if that wasn’t enough, I also have quite wide feet, so needed to find trainers that don’t rub or pinch.

The great shoe hunt With all this in mind, we set out to find the perfect running shoes. We started with about 12 pairs and began to slowly narrow down the selection. I ran on the treadmill in four or five pairs and, watching the footage back in slow motion, it was clear the positive effect that the right support could have on my running efficiency.

The verdict
I was really impressed with the advice I received and the time taken to ensure I got the right shoe (I was there for about an hour!) and would highly recommend a gait analysis. I’m a 5K and 10K runner, but even at these relatively short distances the right shoes can make a real difference – so imagine what they could do for your marathon training! I went for a run that very evening in my new shoes (and new insoles!) and have to say that they were blissfully comfortable around my regular 7K route.

If you’re experiencing any aches and pains after your runs or your beloved trainers are beginning to look a little threadbare, take action now!

Free gait analysis is available at any Sweatshop store. Find your nearest at www.sweatshop.co.uk.

For more running tips, kit and workouts check out this month’s Women’s Fitness running special or subscribe to Women’s Fitness and we’ll give you three issues for £1.

 

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Fitness heroine

‘I’d rather read about girls doing amazing things than about eyeliner’

Nudging women and women’s sport into the limelight, advising major brands, interviewing Olympians and hitting the skatepark is all in a day’s work for entrepreneurial action sports fan Hannah.

Where did the idea for Neon Stash come from?
Neon Stash started as a tumblr back in the day. It was a bright and colourful place to collect together all the projects I was working on in the boardsports world! At the time I was working for brands such as Roxy and writing on the side for Cooler [magazine], plus photographing for Lomography. It grew into something official and is now an action sports creative consultancy. Advising brands and finding platforms for skate, surf, snow and other outdoorsy stuff… with a slight bias to the female scene. 

What’s the best bit about your job?
The best thing about my work is that I collaborate with a load of different people. I run Neon Stash as a network, where I link up with brands, people, events and projects. It means I am out there running around most of the day!

Why is it so important to push women’s sport in to the limelight?
For me, it’s not just about pushing women’s sport, but it’s about pushing women doing things! There are so many inspiring women in the world that deserve a platform – not just for them but to inspire others. The media doesn’t always give girls the right messages, but females out there are doing rad things – climbing, snowboarding, skating, adventuring, running across a desert… I’d rather read about girls doing amazing things than about eyeliner.

Have you always been sporty?
I’ve always liked doing sports and keeping fit, but the underlying current for me is that I love just doing. When I was younger I dreamt of running at the Olympics, but my problem was I loved doing all sports so never concentrated on just the one. I was a bit of a ping pong whizz, though (don’t tell anyone because I like to hustle)! These days living in the busy city restricts me a bit (where’s the mountain and the sea?), but I cycle everywhere, do yoga frequently and love a good run. However, skating is my favourite city-based exercise!

How do you like to stay in shape? 
Yoga and skating: the perfect combo. I love a good stretch and yoga helps me mentally to stay in shape as well as physically. But skating is the best for my fitness, especially when you are a beginner like me and have to put extra effort in. I’m always sweating away at the skatepark. It’s great for your overall fitness, though you do take the odd slam…

Who’s the most inspiring person you’ve met through your job?
I have met so many of my inspirational idols through my job! And not only met them, but had the chance to interview, feature and push their stories. It’s an absolute honour; in fact, some of them are now my genuine friends. A highlight this year was going to the Olympic homecoming press conference to interview Jenny Jones. She’s given the girls’ snowboard industry so much and her medal is historical – getting to report on that was amazing! 

What’s the toughest bit of your job?
I love working with people, brainstorming and being sociable, but running my own thing means I am often… on my own! Sometimes that means you get more done, sometimes I am skiving off in the sun. It’s also tricky to separate life from work, especially when your life is your work. Luckily, life is great!

What’s next for Neon Stash?
Neon Stash has big plans! But not necessarily with Neon Stash. It will continue to consult for brands and campaigns, and work on other projects. But I have plans to work on something specifically for girls that has a great cause. I want to do good with business and give girls something to be inspired by… coming soon!

Get involved
Check out Neon Stash at www.neonstash.com 

Twitter
@Han_Bailey

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Fitness heroine

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Take part in a triathlon

Take part in a triathlon

Whether you’ve never cycled, ran or swam before, or you’re a seasoned pro, up your fitness challenge with this exciting triathlon…

Taking place on the 30th & 31st May 2015, The Vitality World Triathlon London is one of the world’s leading triathlon events and one of only two legacy events from the 2012 Olympic games still open to public participation.

 

Since its inception in 2009, the event has attracted the world’s best triathletes as part of the ITU World Series as well as thousands of recreational triathletes from every corner of the globe to swim, bike and run on the iconic Hyde Park course in pursuit of personal glory. 

 

This year The Vitality World Triathlon London are pleased to host the first female only waves in the Tri It distance and are offering Health and Fitness readers an exclusive 25% discount on the entry fee. To make the most of this simply click here to book your space. 

 

Original link:

Take part in a triathlon

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Make fitness your job!

Make fitness your job!

The desire for a career in the fitness industry doesn’t necessarily manifest itself early on in life. 

In fact, many of us might not develop a passion for exercise until later in life; whether that’s due to getting into shape after having a baby, meeting a partner who introduces us to the joys of working out or catching the bug after taking up a fitness challenge. By this point, our lives may seem mapped out, and changing paths to turn your passion for fitness into a nine-to-five might not
seem viable.

But here at WF, we reckon it’s never too late. So we’ve rounded up the top fitness careers you could break into this year – yes, you!

 

Get groups moving
Why?
Les Mills has a reputation for running some of the best gym classes around. And whether you’re sculpting muscle in BodyPump or unwinding in BodyBalance, there’s one thing each class has in common: an instructor who’ll encourage you from beginning to end. ‘One of the best parts of being a Les Mills instructor is the social element,’ says Dave Kyle, head trainer at Les Mills UK (lesmills.com/uk). ‘You’ll make friends not only with fellow instructors, but class participants, too.’
How? You’ll need a Gym Instructor qualification or equivalent, and you’ll need to be a member of the Register of Exercise Professionals (REPs). Some classes like BodyJam require the Level 2 Exercise to Music qualification, too. After this, you’ll need to take a module in whichever programme you’ll be teaching. A quick search online will help you find a course for you.

One on one
Why?
Ask any personal trainer why they do what they do, and it’s likely they’ll say: to help others get in shape. ‘Being able to have a positive impact on people’s lives has to be the best thing about being a personal trainer,’ says Paul Dorkings of Premier Training International (premierglobal.co.uk).
How? It’s a common misconception that once you’re qualified, you’re successful. ‘You also need to develop your business based on what your clients want and what helps them progress,’ Paul says. 

Fuse fitness and fashion
Why?
Helping people feel and look great while they’re working out can really help keep them motivated to hit the gym regularly. Fitnesswear designer Charli Cohen (charli-cohen.com) knows all about this, having burst onto the fitness scene with her sport luxe range last year. ‘Designing fitnesswear opens the doors for potential innovation,’ says Charli. ‘The fitness industry is so friendly, inclusive and collaborative, too, in a way that the fashion industry sometimes isn’t.’
How? Learn as much as you can about the industry first – speak to people in various areas to understand what’s necessary in releasing a line. ‘This will help you decide which role specifically you’d like to work in – such as product developer or designer – or if you’d prefer to take on all the challenges of setting up on your own,’ Charli explains. ‘And an industry focused course is important to team your creativity with strong technical skills, understanding industry standards and learning how to be commercially successful.’

Set up your own studio
Why?
If you live and breathe fitness, starting up your own studio is the perfect way to share your experience with others and spread that love. Lisa Campbell, who set up Yotopia yoga studio (yotopia.co.uk) in 2011, discovered her passion for yoga in a class and the rest is history. ‘I wanted to bring yoga to others who may have had misconceptions about it, as I had done,’ she says. ‘Now I love everything I do – every day is different, and having a business enables you to leverage from your strengths while providing a platform for development in other areas, too.’
How? Being passionate goes a long way, but you’ll need a business head, too. ‘A big misconception about running your own studio in the fitness industry is that it’s not a business,’ Lisa says. ‘It’s a business like any other, and requires the discipline to match. It’s important to be excited by what you do as the business will reflect this.’

Fix up sports stars
Why?
Working in the fitness industry doesn’t necessarily mean getting down and dirty on the gym floor. Alison Rose, director of Coach House Sports Physiotherapy Clinic (cspc.co.uk), treats patients just like you and me, but is also responsible for the wellness of world-class athletes like Jessica Ennis-Hill and Dame Kelly Holmes. Her work makes it possible for our country’s sports stars to bring back those medals. ‘The best part of my job is seeing people get better,’ she says. ‘The more complex the injury or the longer someone’s been suffering, the more rewarding it is to see them recover – it gives you real job satisfaction.’
How? Alison didn’t know she wanted to be a physio right away, but discovered it while training as a marathon runner at university. ‘I was doing a degree in anatomy and physiology, and by doing that, realised I wanted to go more down the physio route. So once I’d finished that degree, I took on another in physiotherapy.’ Aside from official qualifications, though, experience is paramount. ‘It’s such a competitive field, so anything that shows you have an interest and awareness will work in your favour,’ Alison adds. ‘I’d recommend volunteering, observing and taking in all aspects of physiotherapy.’

Make a difference
Why?
Volunteering is a great way to gain experience. ‘It can help you develop new skills and experience a number of roles,’ says Emily Lewis, Head of Sport at Join In (joininuk.org), a London 2012 legacy charity. ‘Whether it’s coaching or managing accounts, there’s something for you.’ And Emily reckons it could really pay off. ‘Without volunteering I’d never have started working in the sports industry,’ she says. ‘As a result of the experience I’d gained volunteering as an assistant to the media officers at the World Cup, I was able to get a job in the media team at UK Athletics and have built my career from there.’
How? One of the biggest misconceptions is that you need to come from a sporty background. ‘I’ve always loved sport as a spectator, but was never very good at it myself,’ Emily says. ‘I don’t think people realise how many different roles there are and the wide range of skills needed. I’d definitely suggest volunteering – volunteers are an important part of athletics both at grass roots and elite level.’

This article – 

Make fitness your job!

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How to get rid of back fat

How to get rid of back fat

Guilty of neglecting your back muscles? You’re not the only one. We often focus mainly on the muscles we see in the mirror – the ones at the front of the body – while the butt takes all the glory from, excuse the pun, behind! Not only will working on your back boost your overall physique, it’ll also dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating bra fat and back pain.

Bent-over row

-Stand with feet hip-width apart, knees bent and upper body leaning forwards from the hips. Keep a flat back.

-Holding a barbell with both hands, arms extended towards the floor, row the barbell up to your waist.

-Lower slowly and repeat.

Safety tip: keep your shoulders back and try not to hunch

Eccentric chin-up

-Stand underneath a pull-up bar, on a step if necessary.

-Jump up to take hold of the pull-up bar with both hands, palms facing you. Your chin should already be at the height of the bar, at the top of the movement.

-Lower yourself as slowly as you can, until arms are fully extended.

-Release and repeat.

Kick refined carbs to the curb

In order to lose fat, you need to ensure that you’re adhering to a healthy diet. Make sure that sugar and refined carbohydrates (like pasta and bread) are sparse in your diet as the consumption of high-GI foods like these will encourage your body to store fat. Fill up on fibrous veg and high-protein sources like eggs and chicken, instead.

Want more healthy eating and exercise tips? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.

Link: 

How to get rid of back fat

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What’s your exercise excuse?

What’s your exercise excuse?

We all know that regular exercise is good for us, but actually putting that knowledge into practice isn’t always so easy. 

While we may take out expensive gym memberships and splash the cash on
new workout gear in a bid to feel healthier and slimmer, sticking to an exercise regime for the long haul is another thing altogether. No matter how serious we are about achieving our goals, or how good our intentions, our get-fit resolutions can often slip off our to-do lists. 

Need some motivation to recharge your get-up-and-go? Health and wellness coach Joanne Henson dedicates her new book to doing just that. What’s Your Excuse For Not Getting Fit? (£4.99, amazon.co.uk) provides easy to follow advice and smart tips to stick with exercise long enough to see some pretty awesome results. ‘I wrote the book to help people take a fresh look at their
own self-sabotaging behaviours and limiting beliefs, and to motivate them to change their mindsets, and move forward,’ she explains. Here she shares the most common excuses and her simple solutions to stay on track.

Excuse 1: I don’t have time to exercise
Workouts don’t necessarily have to be lengthy or laborious if you’re looking to lose weight or get healthier. A short, sharp sweat sesh will see you bid farewell to hundreds of calories while targeting a whole range of different muscle groups. ‘Three to four times per week is ideal – this still leaves another three to four days a week when you don’t have to exercise. High-intensity interval training sessions could be as short as 10 minutes, and the best way to ensure that it gets done is to prioritise and diarise. And if you think you don’t have time, try keeping a log of how you spend your time and re-evaluate what’s important,’ says Joanne. 

Excuse 2: I live too far away from the gym Brrrr! When it’s freezing cold and chucking it down outside you’d probably prefer a date with your duvet over dragging yourself all the way to the gym – especially if it involves an epic commute. We get it. Even those of us with the loftiest intentions can falter when inconvenience thwarts our fitness plans. ‘There’s no point in joining a flash new gym if it’s a 15-minute drive away, which you might not fancy after a long day at work. Much better to join the more basic gym at the end of your road. Then you’ve only got to find time for the workout, not the workout and a journey,’ says Joanne. Gym still not near enough? Try out a range of fitness DVDs and apps that fit easily into your lifestyle.

Excuse 3:  I’ve lost my fitness mojo
Having a dip in motivation every so often is normal and if that means you miss a few sessions, so be it – but don’t let that derail your efforts to get back on track. ‘If you do skip a few workouts, remember that the longer you leave it the harder it’s going to feel when you go back. And consider how far you’ve already come – do you really want to waste the effort you’ve already put in? Capitalise on the progress you’ve made so far and stick with it,’ advises Joanne. 

Excuse 4:  I find exercise boring
Exercise doesn’t have to be difficult and unpleasant. Ease yourself into it and up the ante when you’re ready. ‘Find something you enjoy. This is an obvious one, but so many people treat exercise as a form of punishment, as something to be endured not enjoyed. But there are dozens of different forms of exercise which you might find more fun, from dancing to rock climbing,’ says Joanne. And, if you get bored of your routine, switch things up a notch by trying new classes, working out different body parts and varying the intensity of your workout. 

Excuse 5: I’m not seeing results
Let’s be realistic; you won’t see results overnight, but the more dedicated you become, the faster you’ll see improvements in your overall fitness and your figure. ‘Be patient, give it some time, and remember that exercise has long-term, ongoing health benefits beyond body shape,’ says Joanne. Try keeping a workout journal so you can chart your progress, writing down small achievements after every session, whether it’s going for two minutes longer on the treadmill or reaching a press-up PB. 

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What’s your exercise excuse?

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Last minute marathon tips

Last minute marathon tips

With just over a week to go until the first of 2012’s many historic sporting events, the countdown is on to get race ready. After hours of pounding the pavement for training and soothing painful blisters, 35,000 runners will descend on London to clock up those sacred 26.2 miles.

Making sure you are prepared mentally and physically is crucial in the run up to any big sporting event, and here ex-army fitness expert Lucy Wyndham-Read reveals her top tips to get race-day ready:

Renew Yourself
It’s important to make sure you get used to any food or sports drinks you intend to use during the race. Choose drinks that are replacing sweat you lose during training, such as ZICO Coconut Water, (www.zico.com/uk) which helps to balance fluid levels along with high-carb and sugar food. Take small mouthfuls of both throughout the race.

Stretch it out
Stretching is essential in the few weeks before the race – your body will have clocked up lots of miles but if you’re not stretching properly you could damage your muscles.

Last minute prep
Don’t try anything new on race week. Keep your routine, training and food intake exactly the same so that your body is fully prepared and won’t have any shocks. 

 Subscribe to Women’s Fitness and we’ll give you three issues for £1. 

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Last minute marathon tips

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