Innholdsfortegnelse for March 2017 i Good Health Choices Magazine NZ

Remember the summer holidays? No, me neither. Those long, lazy days have faded from view and the year is now in full swing. Hands up if you’d promised yourself, ‘I’m not going to get so stressed this year’. Well given that staying relaxed is a lot harder than it looks, we’ve packed this issue with proven techniques for taking a walk on the calm side. Our writer Sara Bunny is reporting from the frontline of mindfulness, where she’s been taking a course to quell the worrywart inside; intrepid traveller Emma Clifton has been stretching her way to inner peace at the Wanderlust festival; and Australian TV personality and health coach Rachael Finch tells us how she is literally dancing her cares away. Our cover star is New Zealand’s own yoga…

MOVING MOTIVATION Struggling to motivate yourself to move? Tell yourself you’ll enjoy your workout. In a study by the University of Colorado, participants were asked to run on a treadmill for 30 minutes, near the pace that puts them out of breath. A third of the participants were told finishing a jog like the one they were doing would leave them feeling refreshed. All participants were then asked to follow the same programme for a week. Those who were told the run would make them feel better not only remembered the initial run more positively, they also tended to run more than the other participants throughout the week. And if you’re trying to push yourself? Reframe those negative feelings. Instead of thinking ‘My legs are burning’ or ‘I’m sweating like…

‘We’re just big kids trying to figure out this world. So not taking yourself too seriously is important’ As a wellness guru and experienced yoga teacher, Nikki Ralston knows a thing or two about finding balance, on and off the mat. The developer of The Ralston Method, a practise that blends together a range of yoga styles, Nikki chatted to Good Health Choices about healing her body through exercise, the importance of having fun, and why yoga isn’t all about being bendy. Q How did you first find yoga? A Yoga found me in my early 20s. My dad was a running and triathlon coach. He coached Hamish Carter and Cameron Brown, so I grew up running. I went to my first yoga class just to stretch out my tight…

An increase in production of oxytocin and dopamine, the ‘happy hormones’, leads to better health outcomes Science is starting to understand and explain what many cultures have known for centuries: that being generous, compassionate and kind to yourself and others triggers a flow of healthy hormones that impacts health and disease. Here is what we know so far… What are Hormones? These are groups of molecules that are produced by glands, under the control of the brain. They are released and transported around the body to regulate its function. Hormones bind to a specific receptor at a target site and cause the cell to change its function, which may either increase or decrease its activity. This complex signalling is controlled internally – if too much is made, the system will…

Once known as star berries for their star-shaped calyx (the blossom end of the fruit), blueberries are one of the most nutrient-dense berries around. Fresh New Zealand blueberries are available from November to May, and a 100g serving provides 25 per cent of your recommended manganese intake, an essential mineral for metabolism, calcium absorption and blood sugar regulation. With one of the highest antioxidant levels of all fruits and vegetables, blueberries can reduce the risk of oxidative stress, a key part of the ageing process. 1 Blueberry bircher muesli Combine 2 cups rolled oats, 1 cup fresh orange juice, 250g yoghurt, ¼ cup honey and ½ cup milk in a large bowl; cover with plastic wrap and refrigerate for 3 hours. Grate 1 large green apple and stir in, then…

FRESH TURMERIC CONTAINS MORE CURCUMIN THAN DRY. One 5g teaspoon of fresh turmeric contains about 330mg of curcumin, while the same serve of dried spice contains around 155mg. NEXT TIME YOU EAT A TURMERIC-RICH MEAL, have a glass of pineapple juice afterwards. It’s a good source of bromelain, an enzyme that boosts curcumin absorption. EATING JUST A QUARTER OF A TEASPOON OF THE DRIED SPICE every day could benefit your cholesterol, but you would need closer to two tablespoons a day to enjoy some of the other benefits, such as its mood boosting effects. SUPPLEMENTS CAN BE MORE CONVENIENT AS THEY DELIVER large doses of curcumin in a tablet, and may be combined with other ingredients to increase bioavailability – how easily it’s absorbed.…

Open chicken lasagne with basil pesto and pine nuts OPEN CHICKEN LASAGNE 300g skinless, boneless chicken thighs Salt and pepper Olive oil ½ red chilli, seeds removed and finely diced 2 cloves garlic, thinly sliced 1 tbsp red wine vinegar 1 tsp brown sugar 1 x 400g can cherry tomatoes 1 courgette, grated 2-3 handfuls baby spinach leaves 8 fresh lasagne pasta sheets 100g basil pesto (store-bought) 70g Parmesan cheese, shaved or finely grated TO SERVE 25g pine nuts ¼ cup basil leaves, torn Freshly ground black pepper BRING a large pot of salted water to the boil. Preheat oven to 100°C and place dinner plates in oven to warm. 1. Pat chicken dry with paper towels, slice into 1.5cm-thick strips and season with salt and pepper. Heat a drizzle…

1 SKIPPING BASICS To find out whether the rope is the right length for you, place one foot in the middle of the rope and lift the handles – they shouldn’t go past your armpits. When skipping, keep your elbows close to your sides as you turn the rope – the movement should come from your wrists and forearms rather than your shoulders. Let’s be honest, all that jumping is intense in anyone’s books. Build up your endurance by dropping the rope at regular intervals, while keeping your arms and legs moving. Slowly work towards longer stints using the skipping rope. 2 CARDIO KICKER To test your stamina, try to get as many skips in as possible for 30 seconds, rest for 30-90 seconds, then repeat for 5-10 cycles. This…

1 Don't lose it, use it Constructive criticism can help you grow – it gives you a chance to reflect on a weakness you may not have identified in yourself. At work, it can help you improve, and showing that you can handle negative feedback without lashing out will earn you respect. 2 Take a closer look If a comment really stings, that may be because it has hit a nerve and tapped into an insecurity. But having it brought out into the open may not be such a bad thing. It gives you the chance to examine it – and take action if appropriate. If, in your heart of hearts, you agree that you don’t spend enough time with your partner, or that you’re lazy or a bad listener,…

Paying attention to feelings in the body helps to bring our thoughts back into the moment When it comes to personality types, cool, calm and collected isn’t quite my style. I freely admit to being a worrywart from way back, and unless I’m on a beach with a cocktail in hand, it’s safe to say ‘chilling out’ isn’t my forte. In a bid to stop being a frequent flyer on the stress express, I signed myself up to a beginners’course in mindfulness and meditation, and judging by the number of bums on seats in my first class, I’m not the only one who needs to learn some tricks for silencing their destructive thoughts. There are two friends in their 20s, a middle-aged lady in a kaftan, a father and son,…

GREAT FOR THOSE WITH COMBINATION SKIN: Clinique’s SuperBalanced Silk Foundation, SPF 15, $65, mattifies oily areas and hydrates dry patches to leave skin looking flawless. Formulated with light polymers and real silk, it applies evenly and gently diffuses the look of pores and lines. GREAT FOR THOSE WHO WANT FULL COVERAGE: Designer Brands Longwear 24 Hour Foundation SPF 15, $18, provides a super-smooth texture and full coverage. GREAT FOR THOSE WORKING LONG HOURS: Lancôme Teint Idole Ultra, $72, is oil-free and provides 24-hour foundation with medium to full coverage. Perfect for those who need their makeup to last all day and into the night. GREAT FOR ALL SKIN: Get that lit-from-within look with Lancôme Teint Miracle, $72. A combination of pearlescent pigments and minerals give skin a gorgeous glow.…

People seem to either love or hate running. Maybe it’s because I’m in the ‘love’ camp, but I believe there’s a runner in each of us just waiting to get out. That’s because it’s so instinctive. You can find your own rhythm, and once you get your breathing right, nothing beats it. At different times in my life, running has meant different things to me. When I first decided to give it a go, I thought it’d simply be a good way to stay in shape. I wanted to work out on my own terms and liked the idea that all I needed to do was lace up my shoes and I was away. No one was judging me – I could go for as long or as little as…

Running technique is often overlooked, but it’s something all runners should look to work on. If you run incorrectly, it’ll stop you moving forward in the most efficient manner and can potentially lead to injury. After more than 15 years in the sport, I still carry out a range of drills and exercises to improve my form. Here are some of my top tips for running efficiently. SORT THAT FOOT STRIKE To maximise forward momentum when running, it’s vital to make sure you strike the ground with the front or middle of the foot. If you hit the ground with the heel, it acts like a brake. There are a range of drills that can help to improve your foot strike by encouraging you onto your toes, including calf raises,…

After a tough workout, listen to your body and give it a break, or plan alternate light and easy training days CHECK OUT THESE TOP TIPS FOR PREVENTING NIGGLES AND EASING THE PAIN IF IT STRIKES. WARM UP Taking 10 minutes to warm up is essential if you want to ward off injuries. Experts say dynamic stretching is the ideal pre-run routine, as opposed to static stretching, where you hold a muscle in a fixed position. Dynamic stretches use controlled movement to improve your range of motion, and include gentle skipping, backward jogging, bum kicks and side steps. COOL DOWN Prevent post-exercise stiffness by cooling down with some static stretches to coax the muscles back to their resting length. Include quad, calf, hip flexor and lower back stretches, holding the…

‘It’s so much easier to get out of bed at 5.30 in the morning to go running when you know people are expecting you’ I took up running about three years ago when I was living in Vancouver, Canada. Not only is it a beautiful place to run, it’s also a really fit city – everyone there seems to do yoga, spin, or some other form of exercise, and I picked up on the vibe. My first ever event was a 10km corporate run, a bit like Auckland’s Round the Bays race, and after that I just wanted to keep going. Joining the club I moved back to New Zealand two years ago, and joining the Get Running group helped me get into exercise over here. It’s so much easier…

PRE-RUN If you’re an early-morning runner and your goal is fat loss, it may pay to eat breakfast after you run. By running on empty you can burn 20-30 per cent more body fat than if you choose to eat first. Before my short runs, I usually drink a small black coffee, which increases fat burning and gets my metabolism going, then head straight out the door. If you’re going to be running for more than 90 minutes, you should eat breakfast first or at least have a snack. It’s also a good idea to use a fuel belt so you can carry a sports drink containing electrolytes and carbohydrates with you. Most people run well on a banana, a small muesli bar, crackers and cheese or a piece of…

When you first got into running, you might have found it tough, but then noticed that you improved relatively quickly. “When you start running, you’re going to see very quick improvements,” says running coach George Anderson. “But when you get closer to your potential, you’ll have to work harder to achieve those small gains.” Whether it’s struggling to get faster, finding you’re running out of steam or suffering injuries, we look at what to do about some perennial runners’ problems. STAYING IN THE SLOW LANE You can’t always run at the same pace or cover the same familiar route – your training needs to get more demanding. “To improve, your training plan has to be progressive,” says Professor John Brewer, head of the School of Sport, Health and Applied Science…

March 11 Surf2Firth Bush Marathon: Hikuai, Coromandel Whether you choose to run a full marathon, a half marathon or a 14km, and do it solo or as part of a relay team, this inaugural off-road event is designed to challenge and promises epic scenery. surf2firth.co.nz July 9 Xterra Auckland: Waiuku Forest Follow your nose from the mouth of the Waikato River to the sausage sizzle at the end of one of four courses. You’ll wind through towering pines, and burst out onto the beach for the coastal section of the event. trailrun.co.nz June 10 Double Rainbow Trail Run: Rainbow Mountain, Rotorua With options from 10 to 46km, even if you don’t glimpse a rainbow from the summit, you’ll enjoy gazing across Rotorua to Tarawera and the North Island volcanoes. lacticturkey.co.nz/DoubleRainbow.htm…

Choose a healthy main course when eating out, and then add two splurges – perhaps a side of hot chips and a glass of wine Most of us get a little more relaxed about our eating habits over the weekend – but don’t let all your good work go to waste (or waist!)… Here are some common traps to avoid. THE TRAP: THE FOUR-DAY WEEKEND It starts with Thursday night drinks, continues with takeaway for dinner on Friday, then goes all through Saturday and finishes with Sunday brunch. All of a sudden nearly half of your week involves ‘weekend treats’. ESCAPE TACTICS: Only consume kilojoules you love. Eating everything on offer is a recipe for weight gain if you overindulge every single time, so think about what changes you can…

PAIR: YOGHURT AND HONEY TO: KEEP YOUR BONES STRONG. When you eat honey alongside a serve of yoghurt, you’ll absorb up to 33 per cent more of the dairy food’s calcium. Researchers say honey contains a unique combination of carbohydrates, including glucose and one called raffinose, which may alter the large intestine’s population of gut microflora to make it more efficient at absorbing calcium. PAIR: EGGS AND SPINACH TO: HELP MAINTAIN YOUR EYE SIGHT. Egg yolks and spinach are both rich sources of lutein and zeaxanthin, two carotenoids that play a key role in protecting the health of the eye’s macula. But when you eat them together, you’ll absorb up to eight times the amount of the spinach’s carotenoids. Because carotenoids are fat-soluble nutrients, they’re much more easily absorbed when…

Fish is versatile, tasty and easy to prepare, but unlike more standard meats such as chicken or beef, it doesn’t get a lot of love. Here are the reasons you should be eating more fish: Fish has plenty of nutrients that tend to be under-represented in our diet, like iodine and vitamin C. Plus fatty fish like salmon, tuna and sardines are high in omega-3 fatty acids – essential for your brain functioning at optimum levels and crucial for growth and development. Fish are also heart-healthy foods, with many studies showing people who eat fish regularly have a lower risk of heart attacks, stroke and death from heart disease. Crumbed fish with vegetable crisps PREPARATION + COOKING TIME: 55 MINUTES (+ CHILLING) 400g hoki or cod (4 fillets), boned, halved…

WALKING THE DOG TAKE YOUR DOG FOR A STROLL FOR 25 MINUTES AND YOU’LL BURN 314KJ. TIP: Your dog needs to exercise every day so it’s a good opportunity for you to get moving too. In summer, choose a cooler part of the day and take plenty of water for you and your pet to drink. CHILD’S PLAY KEEP UP WITH THE KIDS IN THE PARK FOR 10 MINUTES (PLAYING TAG, BALL GAMES, HOPSCOTCH) AND YOU’LL BLAST 259KJ. TIP: If you’re game, try your hand at the monkey bars – they’re as effective as chin-ups – or even the swings, which are great for leg toning. HITTING THE RANGE PLAY NINE HOLES OF GOLF AND YOU’LL BURN 3682KJ (2.5 HOURS’ PLAY WITH A PULL TROLLEY). TIP: The walking, carrying and…

Most forms of meditation result in clearing your mind and creating a sense of calm Mind-body therapies Mind-body therapies influence the way your body works and promote wellbeing using thoughts and feelings. Techniques that fall under this banner include acupuncture, meditation, tai chi and yoga. It’s possible to learn some of these techniques, particularly meditation, using self-help books or online programmes, but most practitioners recommend beginners join a class and learn from an experienced teacher. MEDITATION Meditation has been practised for thousands of years, largely to help deepen understanding of the sacred and mystical forces of life. These days people mostly meditate to reduce stress. There are many different techniques to choose from, but most forms of meditation result in clearing your mind and creating a sense of calm. Methods…

Expat Kiwi Imelda Burke is the owner of renowned London boutique Content Beauty & Wellbeing, a mecca for natural skincare, treatments and workshops. She’s also the author of a new book The Nature of Beauty, in which she explains how to look after yourself from the inside out. She lets Good Health Choices in on some of her best beauty secrets. WHAT KEY LIFESTYLE CHANGES CAN WE MAKE TO IMPROVE THE HEALTH OF OUR SKIN? Getting your zzz’s would be my first recommendation. The research on the benefits for skin (and general health) is very convincing. Better still, my favourite find when looking into how sleep affects the skin was that good sleepers feel significantly better about their looks. The well-rested have a more positive perception of their appearance. The…

One of the absolute highlights is how well it incorporates a distinctly New Zealand vibe There are two yous: Pre-Wanderlust You likes yoga, wants to get into meditating more and reads a bit about mindfulness. Post-Wanderlust You has cried openly in front of strangers, forgotten what it feels like to wear normal clothes and hugged 10 people in the last 24 hours. That’s right, somewhere around your ninth hour of yoga, not only are your hips more flexible, but so is your mindset. This is Wanderlust, and it’s the closest most of us adults get to running away to join the circus. A CARNIVAL FEELING There’s a little bit of irony to that statement: usually I drive a very small blue car that my friends have nicknamed ‘the clown car’,…

• Be aware of how your digestive system is functioning. Many people experience bloating every day and think it’s normal – but it’s not. Pay attention to how you feel after eating certain foods: do you feel energised or do you feel lethargic? • Next time you start looking longingly into the fridge, think about whether you’re physically hungry and need to eat, or if you’re just having a craving. Chew food thoroughly and stop when you feel satisfied. When we’re more conscious with our eating we’re often more conscious of our emotions as well. • Drink a cup of warm water with lemon and fresh ginger in the morning, to fire up your digestive system. • Eat a nourishing diet that incorporates all of the food groups, rather than…

YOUR FIT KIT Exercise one SQUATS MUSCLES USED: FRONT THIGHS, BOTTOM (QUADRICEPS, GLUTES) WHY DO IT? Strong legs and glutes will help you to run faster and prevent injuries. TECHNIQUE: • Stand with your feet shoulder width apart • Keep your back straight and keep your tummy muscles tight • Bend your knees to perform a squat • Straighten your legs. WATCH POINTS: Don’t let the knees go further forwards than the toes. Exercise two SKY DIVER MUSCLES USED: BACK MUSCLES (ERECTOR SPINAE) WHY DO IT? To maintain good posture while you run, you need to have a strong back. This is important to help absorb the impact of each landing as you run. TECHNIQUE: • Lie on your tummy on the floor • Place your hands next to your…

‘Dance is great for releasing happy endorphins, plus you can do it virtually anywhere’ When it comes to taking on projects, Aussie TV presenter and health coach Rachael Finch is no stranger to having a lot on her plate. A well-known face across the Tasman, the former model and Miss Universe Australia winner runs a popular lifestyle website, and has done stints on Celebrity MasterChef Australia and Dancing with the Stars. Most recently, she’s launched an online fitness programme, Body of Dance by Rachael Finch, and penned a cookbook called Happy, Healthy, Strong, which recently hit Kiwi shores. For Finch, who’s about to have her second baby, a balanced life is as much about a healthy body as it is about a calm, happy mind. She chatted to Good Health…

“Consuming plants as a medicinal tea can help to regulate cortisol and relieve stress and its symptoms. The ritual of drinking a cup of tea can also be soothing – it’s important to take time out for yourself. These medicinal plants are well researched and used to help manage stress levels and improve sleep quality: ST JOHN’S WORT is one of the most researched and best medicinal herbs for stabilising and nourishing the nervous system, by improving resilience to stress. It helps to clear cortisol, keeping it from accumulating during the day, which might make it difficult to wind down in the evenings. It has often been used to help with mild anxiety, reduce tension and to lift the spirits. LICORICE modulates cortisol, helping the body adapt to physical and…

JUICE: Feed a small piece of fresh turmeric into your juicer, along with your favourite juice ingredients. CURRY: When making a curry from scratch, add ground or fresh, grated turmeric. RICE: Add half a teaspoon of dried turmeric to a rice dish (even if it’s just plain boiled rice) while it is cooking. TEA: Steep a few slices of fresh turmeric with some ginger, lemon and honey in boiling water to make an antioxidant-rich tea. SOUP: Add ground turmeric, with other spices like cumin, to root-vegetable soup.…

As the year kicks into high gear, it’s time to rev up our diets so we can attack our commitments with energy and zeal. With smart snacking options and flavoursome, fuel-packed meals, our eating plan will keep you firing on all cylinders. This meal plan is designed for women who are aged between 25 and 55, who weigh 55kg-88kg, are 157cm-188cm tall, and do 30 minutes of moderate exercise three to four times per week. shopping list YOUR GROCERY-BUYING GUIDE FOR THE RECIPES ON PAGES 48 & 49 Fruit & veges Kumara (5) Capsicums (5) Asparagus spears (20) Garlic (1 bulb) Lemons (2) Shallots (8) Courgettes (4) Baby spinach Fresh dill Avocados (3) Tomatoes (2) Cherry tomatoes (1 punnet) Baby cos lettuces (3) Fresh coriander Limes (1) Fresh parsley Meat…

Summer; the time of the year for barbecues, picnics at the beach or park and entertaining your family and friends. On these occasions I love to put together a tasting platter with homemade walnut and oat crackers, detox hummus, chopped vegetable sticks and a selection of cheese and olives. These nutritious walnut and oat crackers take less than 15 minutes to make and are easy to whip up. They’re so delicious and most people can’t believe they’re homemade. We love to make different flavours of hummus in our household. Beetroot, pumpkin and roast pepper are delicious, but my all-time favourite is detox hummus. This vibrant green dip is packed full of goodness and is the perfect accompaniment to the walnut and oat crackers. Enjoy this pairing served on a tasting…

Does your workout leave you depleted rather than invigorated? Or do you feel frustrated that your fitness doesn’t seem to be improving? If so, you may need to rethink your approach. Just six to 12 weeks of moderate exercise will boost your fitness and you’ll start to see positive results. But how do you know you’re on the right track? Here, experts explain the key signs that will help you determine whether your training is working for you. 1 YOU’RE WORKING UP A SWEAT If you’re not sweating at all you’re not working hard enough, say the experts. Sweat is the body’s way of cooling – when you exercise and get hot, you’ll sweat more as your body attempts to keep your temperature at 37°C. But if it’s very humid,…

MAKE YOUR OWN. A dab of manuka honey (minimum UMF15+ for skin) and a drop of tea tree oil dabbed on your spot overnight works wonders. Continue until inflammation is reduced. MAKE YOUR OWN TINTED MOISTURISER This is one of my favourite natural beauty tricks. Mineral powders are great for masking the white hue that mineral SPFs sometimes leave on the skin (mix a little into your SPF cream to give it colour before applying). You can also use mineral powder to make a liquid or cream concealer, or a tinted moisturiser. Mixing minerals with creams and lotions can make them a slightly darker tone, so use a small amount of minerals first. Dispense some moisturiser (the usual amount to cover your face) onto the back of your hand then…

First started back in 2009, Wanderlust came down under in 2013 and now hosts two festivals a year: Great Lake Taupo in February and Sunshine Coast in October. The Taupo event is held at Wairakei Resort and the price starts at $125 for a one-day pass and goes up to $490 for a four-day pass. You can also get a taste of the Wanderlust experience at a one-day event, the Wanderlust 108. Dubbed ‘The world’s most mindful triathlon’, you do three activities: a 5km run, yoga and meditation. Visit wanderlust.com/108-events/auckland to register for the next event, which is to be held on Saturday, April 29.…

FINISH THESE SENTENCES I feel most comfortable when wearing… gym leggings. The best trip I ever went on was to… Mexico for my 30th birthday with my husband. If I could go on holiday tomorrow, I would go to… Tawharanui (north of Auckland) for a swim. It’s hard to go to the beach with a baby, but swimming in the surf is my absolute favourite thing. My favourite actresses are… Meryl Streep and Julianne Moore. A skill I would love to learn would be… I’d be keen to give stand-up paddle boarding a go. DIP IT Since having children, my favourite go-to meal is definitely boiled egg and soldiers – an easy and nutritious dinner for the whole family, and everyone loves a dippy egg! TURNING UP THE INTENSITY I…

Don’t measure yourself, don’t weigh yourself, don’t expect miracles. Just stick to your plan TRY IT FOR THREE MONTHS When I’m training people, I find the first three months are the most critical. Once that period is up and they’ve stuck to the programme, they’re usually hooked for life. It becomes a positive physical addiction. CHART YOUR PROGRESS Use an app or write it down; add up all the distances you’ve run and have it all in front of you in black and white. It’s so motivating to map your progress. Acknowledge your achievements and move on from your mistakes. As humans, we build on success. Congratulate yourself when you’re doing well, and when you fall off the wagon, forget it as quickly as possible rather than berating yourself, as…

1 MILK Coming from a dairy farm, I’ve always had an endless supply of full fat milk. I think it’s fantastic after a tough session because it’s full of protein, electrolytes, vitamins and calcium, which are all perfect for rehydration and aid the muscle and bone recovery process. Eating spinach is great to ensure you have a good source of iron, vitamins and minerals in your diet 2 BANANAS I always have a banana with me when I go to the track. I quite often eat one right after a session, especially if I have to go straight to the gym following a track workout; it gives me the energy to get through the second session. Bananas are great post-training, and are easy to carry around with you and eat…

SLEEP TIGHT Before a race, sleep is vital. If you’re not well-rested, you won’t perform at your best. I ideally like to sleep between 8-10 hours per night for a few nights prior to the race. However, the amount of sleep people need to feel fully refreshed differs from person to person, so you might only require six or seven hours per night. PACE YOURSELF Make sure you set achievable goals. You don’t want to be overly optimistic and start too quickly, then fade in the second half of the race. Have some idea of how you want to run the race and what pace you’d like to run at. It’ll then be much easier to achieve your race-day objectives. PLAN YOUR RACE-DAY LOGISTICS It’s crucial to know how far…

Before I started running, I wasn’t at all interested in fitness. I was sitting all day at work, then coming home to sit in front of a computer in the evenings, and the weight had crept on. While I didn’t exactly have a sudden light-bulb moment that made me want to start exercising, going shopping for pants and finding I struggled to fit things definitely helped give me the push I needed to change my lifestyle. New hobby As well as focusing on a healthier diet, I started going for walks, and the weight quickly started to shift. Eventually I found walking wasn’t quite enough, so I started alternating short bursts of running with walking, and after about four months, I was running 5km without stopping. That was a turning…