by Victor Lensora


Here are 3 top tips to help you develop your running, firstly, the common problem of stitches. Stitches are probably the most annoying things that you can get when you’re running, second only to getting cramp (I shall come back to cramp).

The best method to avoid getting a stitch is very simple, it is this: Simply do not eat or drink within 2 hours of going for a run. If you follow this advice you should not get a stitch, you are at least much less likely to anyway! If you do need a drink, only drink little sips!

Okay, when you’re running, probably the most annoying thing you can suffer from is cramp! Most runners have probably experienced cramp of some sort during their lifetime and know what I’m referring to!

My second tip is an easy way to avoid this suffering! Cramp and dehydration go hand in hand, so my tip is to keep hydrated while running, especially on long runs where fatigue will take its toll! So take some water when you go out running, if you don’t want to carry a water bottle while you run, then drop a bottle off half way round your route, then drink it when you reach half way, then pick it up again upon completion on your way home! Other options include hydro packs and other similar products which I personally find very effective during endurance runs! By keeping hydrated you will fight off cramp for a much longer time, but, if you do happen to get cramp, my top tip to get rid of it, is to stretch the muscle in question out, this will help relieve the cramp!

My third tip is a great way for measuring your cardiovascular fitness at a high intensity, then in the future as a monitor for seeing how you have progressed! Okay, start off by having a good thorough warm up, then the test is this: run as far as you can in a 12 minute period, this is recommended round a track to keep measurements accurate! As you run remember how many laps you have completed, when your alarm goes off after 12 minutes, stop where you are and work out the distance you have travelled, this distance is used to measure your fitness!

Less than 1,750 metres is poor.

1,750-2,250 is average.

2,250-2,750 is slightly above average.

2,750-3,500 is good!

Anything over 3,500 is excellent!

by Robert Baird

Before you get up in the morning practise tightening your pelvic floor and contracting your tummy muscles while you lie in bed. Hold all the muscles tight for three deep breaths and then relax. Do this ten times each morning and you will be toning up your tummy without even having to stand up.

While lying in bed, take three deep breaths to get some oxygen into your lungs then tighten your abdominal muscles and do two sets of 10 gentle crunches before you get out of bed.

As you get up, sit on the edge of the bed and put a pillow between your knees. Stretch your arms up above you while squeezing your thighs together 15 times to tone your legs.

When you are out of the bed, take time to make it properly.

This is activity that will burn a few extra calories.

When you are brushing your teeth, make good use of the time by doing some shallow lunges as you brush.

Exercise On The Go

If you travel to work by tube, walk up the escalators two steps at a time. By taking larger strides you will involve your bottom more in your stair climbing and give your legs and lungs more of a workout. If you do not use the escalators you can try this at home in the evening by climbing your stairs 10 times.

Hold your tummy in and squeeze your bottom, wherever you are.

If you are waiting for a bus or a train, isolate different muscles around your body and contract and relax them in turn.

Make every journey a mini-fitness fix. Pick up your pace walking to the station, to the sandwich shop, or even to the wine bar. You will know you have done it right if you are slightly out of breath and can feel your heart racing by the time you get to your destination. Remember this is not about running, just about saying goodbye to the casual stroll and making the most of being on the move.

If you are in the car, always practise good posture by tightening your tummy muscles and keeping your shoulders relaxed.

If you spend the day in an office, take regular screen breaks and move around, even if you do not need to go anywhere. Extra journeys mean extra calories burnt which all add up over the course of a day.