Healthy Eating - Tuna Sweet Potato Jacket

Ingredients:

4 small sweet potatoes

185g can tuna in spring water, drained

Half a red onion finely sliced

1 small red chilli, de seeded and chopped

Juice 1 lime

6 tea spoons of Greek yoghurt

Handful of coriander leaves

1. Scrub the sweet potatoes and prick all over with a fork. Place on a microwaveable plate and cook on High for 18-20 mins, or until tender. Split in half and place each one, cut-side up, on a serving plate.
2. Flake the drained tuna with a fork and divide between the sweet potatoes. Top with the red onion and chilli, then squeeze over the lime juice. Top with a dollop of yoghurt and scatter over the coriander, to serve.

Enjoy and let us know how you find this dish.

Family and friends fun for the summer!

There seems to be many reasons as to why people may not part take in exercise and age seems to full at the top of the list.

People seemed to think if they are above 4o years of age it may be too late to start exercise, when this could be the best time to start.

The main focus is to reduce obesity and reap the benefits of eating healthy and enjoy exercise. Exercise can have many benefits on health but one great one is to involve family and friends and have fun together. This helps to reduce chances of getting diabetes type 2 which is becoming very common even in young children. Elderly become more mobile and physically fit and able to do things for them self. Mother and fathers to lose the extra pound they may have gained due to sitting at a desk job all day. The best factor of all being the family or friends become closer and share some great memories together.

There are many summer schools available for children. Community centre for the whole families to enjoy exercising whether its badminton or swimming. There are many parks to take advantage and use them. Take a picnic with healthy foods and plenty of water. always remember to use your sun lotion in the summer, or rather the little bit of sun we may get, protect your skin.

Many of these options are free of charge. Some creativity maybe needed and ideas put together as a team always helps.

Why not email us at Face 2 Face Fitness on email: face2facefitness@hotmail.co.uk and tell us your bright ideas for family and friends.

Cholesterol ***Interesting***

How much exercise does it take to lower cholesterol?

Exactly how much exercise is needed to lower cholesterol has been a matter of some debate. In general, most public health organisations recommend, at a minimum, 30 minutes per day of moderate to vigorous exercise, such as walking, jogging, cycling or gardening.

But a 2002 study by researchers at Duke University Medical Center found that more intense exercise is actually better than moderate exercise for lowering cholesterol. In a study of overweight, sedentary people who did not change their diet, the researchers found that those who got moderate exercise (the equivalent of 12 miles of walking or jogging per week) did lower their LDL level somewhat. But the people who did more vigorous exercise (the equivalent of 20 miles of jogging a week) lowered it even more.

The people who exercised vigorously also raised their levels of high-density lipoprotein (HDL) -- the "good" kind of lipoprotein that actually helps clear cholesterol from the blood. Researchers found it requires a good amount of high intensity exercise to significantly change HDL and walking is not enough.

According to the findings, however, even though moderate exercise was not as effective in reducing LDL or increasing HDL, it did keep cholesterol levels from rising.

Therefore, some exercise is better than none; more exercise is better than some.

Depression & Exercise

Depression is more than simply feeling unhappy or fed up for a few days.

We all go through spells of feeling down, but when you're depressed you feel persistently sad for weeks or months, rather than just a few days.

Some people still think that depression is trivial and not a genuine health condition. They're wrong. Depression is a real illness with real symptoms, and it's not a sign of weakness or something you can "snap out of" by "pulling yourself together".

The good news is that with the right treatment and support, most people can make a full recovery.

How to tell if you have depression

Depression affects people in different ways and can cause a wide variety of symptoms.

They range from lasting feelings of sadness and hopelessness, to losing interest in the things you used to enjoy and feeling very tearful. Many people with depression also have symptoms of anxiety.

There can be physical symptoms too, such as feeling constantly tired, sleeping badly, having no appetite or sex drive, and complaining of various aches and pains.

The severity of the symptoms can vary. At its mildest, you may simply feel persistently low in spirit, while at its most severe depression can make you feel suicidal and that life is no longer worth living.

For a more detailed list, read more about the symptoms of depression. 

Most people experience feelings of stress, sadness or anxiety during difficult times. A low mood may improve after a short time, rather than being a sign of depression. Read more information about low mood and depression.

When to see a doctor

It's important to seek help from your GP if you think you may be depressed.

If you've been feeling low for more than a few days, take this short test to find out if you're depressed.

Many people wait a long time before seeking help for depression, but it's best not to delay. The sooner you see a doctor, the sooner you can be on the way to recovery.

Sometimes there is a trigger for depression. Life-changing events, such as bereavement, losing your job or even having a baby, can bring it on. 

People with a family history of depression are also more likely to experience it themselves.

But you can also become depressed for no obvious reason.

Find out more about the causes of depression.

Depression is quite common and affects about one in 10 of us at some point. It affects men and women, young and old.

Depression can also strike children. Studies have shown that about 4% of children aged five to 16 in the UK are affected by depression.

Treatment

Treatment for depression involves either medication or talking treatments, or usually a combination of the two. The kind of treatment that your doctor recommends will be based on the type of depression you have.

Read more about the treatment of depression.

Living with depression

Many people with depression benefit by making lifestyle changes such as getting more exercise, cutting down on alcohol and eating more healthily. 

Self-help measures such as reading a self-help book or joining a support group are also worthwhile.

Find out more about how self-help and improving your lifestyle can help you beat depression.

You can read other people's experience of depression in our comments section below.

It is well known that exercise can help reduce depressive states by releasing endorphins into the system! Becoming more active and eating healthy are the two important elements as well as socialising to avoid isolation, sharing your feelings with close friends and family, taking regular breaks if needs be from work or family life, avoid as much stress as possible and create fun outings with friends and family to distract your minds from over thinking. 

Starting with just 30 minutes 3 times a week is more than enough to reap the benefits of the happier mind set. The more exercise the better but to also being careful to not go over board and do too much exercise to quickly, giving your body enough time to rest and recover. 

There are many other aspects to consider but the number one priority is to look after yourself, your mind and body.

Why not share your stories...

Happy exercising everyone and enjoy the sun!

Energy Foods

Best foods to gain energy from!

Brown Rice: Rich in manganese, the mineral that helps produce energy from protein and carbs, it will help you maintain high energy all day. A versatile ingredient, brown rice can be served as a side dish with your favourite lean proteins (along with nutrient-packed veggies!) for a powerhouse lunch or dinner.

Honey: A spoonful of honey is nature’s equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.

Fruits

Fruit offers a significant dose of glucose, which your body can easily metabolize into energy. Most fruits can be digested in under half an hour, which makes them a quick, nutritious way to get a burst of energy.

Bananas: Because they are composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas are a foolproof energy food. Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

Apples: Not only will an apple a day keep the doctor away, it’ll also give you a powerful jolt of energy. High in fiber, apples take longer to digest, so they’ll give you a more prolonged lift than many other fruit picks. Snack on apples with cheese for an especially effective pick-me-up.

Oranges: High in vitamin C, potassium and folate, this citrus fruit rations out energy steadily over time instead of giving you a quick sugar rush. Peel and eat an orange whole to benefit from the pectin and fiber in the fruit’s membranes.

Food derived from plants
Foods that come straight from a tree or plant will help you maintain energy levels. Certain veggies have all the protein, carbs and good fats you need to keep you going all day. Plus, some nuts, such as almonds, are alkaline-forming—if you include them in your diet, they won’t zap your energy like acid-producing foods, but will instead help to regulate your protein intake.

Spinach: An excellent source of iron, a key component of energy production in the body. Eat a 

spinach salad for lunch and you probably won’t experience that afternoon energy slump.

Beans: Both a protein and a complex carb, they’re a must for both carnivores and vegetarians. Toss a cup into of a spinach salad or enjoy a bean burrito.

Almonds: Packed with protein, manganese, copper and riboflavin, almonds are a handy snack to keep at your desk or in your bag. Copper and manganese play an essential role in keeping energy flowing throughout the body by neutralizing toxins within cells. Riboflavin aids oxygen-based energy production.

High proteins 
Protein is an essential energy food—particularly when you’re trying to drop a few pounds. If you are, replace part of your regular carbohydrate intake with proteins; this will help ensure that your muscle mass remains constant as your body metabolize fat cells as a source of energy.

Salmon: Salmon has been receiving a lot of hype lately for its high content of omega-3 fatty acids, which can lower cholesterol and reduce your risk of heart disease. But this pink fish also contains protein and vitamin B6, niacin and riboflavin—all of which help convert the food you eat into energy. Top a spinach salad with salmon, or serve it with a side of brown rice and veggies for a power-packed lunch or dinner.

Yoghurt: With a rainbow of flavours to choose from, yoghurt is a healthy breakfast or snack option when you’re on the go. Rich in magnesium, which is crucial for the release of energy, yoghurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.

Eggs: Containing the highest complete form of protein in any food (a whopping 97% of it can be absorbed by your body!), eggs provide 30% of your daily value of protein. All of the essential amino acids that your body uses to rebuild muscle can also be found in eggs. Whether you eat them boiled, scrambled, baked, fried or as an omelet, don’t overlook the power of the incredible egg.

Any other help or advice contact Faye on email: face2facefitness@hotmail.co.uk

Cholesterol Levels

If you have had your cholesterol tested then well done to you!

If you have never been tested, now is a good time to.

According to Flora pro.active, 70 percent of people in this country do not have a clue about their cholesterol levels.

Despite 58 percent of men and 61 percent of women having raised cholesterol, well no fact to cause heart disease.

The survey suggest Brits are lacking knowledge about cholesterol and only 27 percent claim to know the facts.

In France 42 percent have great knowledge about cholesterol.

Reduce your risk of heart disease and visit your local pharmacy to have it checked!

Exercise and healthy eating are two great ways to reduce cholesterol levels.

If you need any further help or advice contact Faye on face2facefitness@hotmail.co.uk, she also offers Personal Training and nutritional help.

Salmon dish- healthy option

SALAD HAS OMEGA 3, THERE IS ALSO IRON AND CALCIUM 

Cooking instructions: 

1. Heat water in a tier steamer. Season the couscous, then toss with 1 tablespoon oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli.
2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over.

320 kcalories, protein 30g, carbohydrate 30g, fat 10 g, saturated fat 4g, fibre 2g, sugar 14g, salt 0.88 g

Insomina

Find you are struggling with training, not surprised as you lose sleep you lose energy. As much as it is important to get your training in, its more reason to try and get a good nights sleep.

At least 50% of the uk population find it hard to get a good nights sleep, says the Great British Sleep Survey. If you have difficulties nodding off to sleep, you can ask your pharmacy for advice. There are herbal remedies, relaxing bath products and essential oils which can help.

• Tidy your bedroom up, give it a make over and turn it into a haven of peace. The untidy bedroom can be very distracting. 
• If your over heated, then turn the heating off or down. Heat can make you uncomfortable, hence why you may be tossing and turning during the night.
• Write a diary or have a note book to hand. If thoughts of your day are distracting you, write them down and do something about them the following day.
• Any other thoughts that may come into your head, let them float by like clouds.
• Counting sheep is a great way to make yourself sleepy.

Try all the above out and let us know how you get on by emailing Faye at face2facefitness@hotmail.co.uk

Organise Your Time Better - Exercise

If you are pushed for time, try these top tips to squeeze in a run:

• Smart Commuting; Running to and from work, will 1 fit in your workout and save you time. You can purchase a light weight ruck sack to run with. If work is too far and not an option to run to, get off the bus a few stops earlier or park your car further away and walk or run the rest of the way to work. 
• Running Lunch; If you dont have enough time before and after work to fit in a run, then why not do this in your lunch hour. Even if its a 30 minute run, you have completed a run session, which is better than nothing. Try to eat something within the 20 minutes of completing your run as this helps to boost your recovery.
• Group Together; Join other people from the local area or even your work place and run together, this not only helps to motivate you, it also make the time fly.
• If your a mother, you know how hard arranging childcare can be. Find a gym with a creche or have a nursery close by the gym while you go for your run. 
• Why not invest in a sports buggy. Faye from Face 2 Face Fitness swears by it. She is a single mother and her daughter is 4 years of age now but when her daughter was born that was one of the first things she invested in and never regretted it. She completed 3 miles runs all the way up to 8 miles with her daughter in the sports buggy. Your child will love the out doors and it will be great to get some fresh air. 
• Prepare; Always keep your running kit with you. So if you do get an hour window spare you have everything with you.
• Support; Try to have positive energy around you. Your family/partner or friends can be great support if you tell them how much running means to you. 

Good luck with the training and do let us know at Face 2 Face Fitness how you get on. You can email us on face2facefitness@hotmail.co.uk. 

Some Tips on Weight Loss

We know there are a lot of you worried about losing weight and looking great for the summer, have a look at the small list of tips below, you can start straight away with these small changes:

• Dont cut out Diary; Love cheese? switch to reduced fat varieties  which typically contain 30 percent less fat than full-fat cheese.

• Eggs; Buy egg substitutes  such as egg beaters or egg whites. There is no fat content in these products, but the protein is still there. 

• Fluid; Drink water instead of soft drinks. If you dont like the taste of plain water, try sparkling water and add a lice of lemon or lime. 

• Sauces; Check your sauces carefully. Try mustard, relishes and salsa, instead of high fat spreads and sauces, such as butter, mayo and sour cream. 

• Snack Smart; Like snack? go for fruit based snacks instead of biscuits or sugary treats. Go for blueberries with nuts, or a banana with oatcakes and houmous. You will find them more filling. 

So far there have been a few clients who have tried some tips especially the last one and tend to find replacing sugary foods for snacks like fruit more filling and leaving you feeling less guilty. 

Hope the above all helps and do email us on: face2facefitness@hotmail.co.uk and let us know how you are getting on.

Pregnancy and fertility; For Men and Women

Hello Ladies and Gents,

If you are planning on starting a family or are already trying for a baby, did you know being over weight can affect the chances of conceiving?

Possibly look at how much you weigh at the moment and speak to the doctor for further advice on weight loss and ensure the doctor gives you the go ahead, exercise is the best way to reduce weight.

Running is a great way to lose weight, which increases the chances of conceiving  Running can also help to relief stress and increase your sex drive.

Dont forget ladies being underweight can cause your periods to stop and there for reduces fertility.

Men who keep to a healthy weight, have a better sperm count than those who are obese, so running together may help.

Even more reason for all of us to be more active and eat healthy. Running is not the only way to lose weight. Power walking is a great way to lose weight and swimming is also a good way to lose weight.

If you are unsure of where and how to start, contact Faye from Face 2 Face Fitness now via email: face2facefitness@hotmail.co.uk or phone/text Faye Tel: 075498 55591, for further advice and help.

Personal Training sessions for couples are also available.

Trail running, why its best for your body.

If your aiming to lose weight, improve fitness and tone up then look no further. Trail running is excellent for all three.

Trail running involves a lot changes in terrain, which will work you harder than running in the road or treadmill. It includes undulating terrain as the trail follows the natural landscape, but also lumps and bumps underfoot, meaning your entire body gets a workout while trying to keep you upright and moving forwards. While running on the treadmill or road running will strengthen many major muscles, trail running will also maximise the use of minor and stabilising muscles, making it more effective and complete workout.

All weather workout has its own benefits. Regular trail running using different route will challenge the body in new ways and quickly improve your fitness. Trail running offers you beautiful scenery, which in its self would motivate you to keep going but where as a treadmill would seem a daunting prospect.

Trail running get you out in the fresh air and away from polluted streets.  A combination of natural light and increased levels of serotonin, which can help reduce depression and regulate biological rhythms and a boost of vitamin D levels, which help to absorb calcium levels to build strong bones, this is a perfect but simple recipe for feeling great.

Trail reduces the risk of injuries as trail running tends to be less severe than on tarmac. The majority of trail surfaces will absorb the impact of each step. This means the muscles work harder as the impact to the joints is reduced. As trail running makes the body work harder, this increases the strength and fitness levels.

Trail running provides a greater challenge to the core area than treadmill or road running, helping to improve your posture, making you look taller and slimmer.

Trail running can be fun and adventurous. You could pick so many different routes, some with hills to challenge you even further. You could even pick certain spots to do speed intervals, for example from one lamp post to another or a tree to a tree. Pushing you to your 80% maximum.

Hope this helps and do get in touch to let us know how you are getting on. If you are a beginner, ensure you have the right foot wear and clothing.  Start off two to three times a week and then gradually increase from 10 to 15 minutes running to three times a week for 30 minutes each.

Be careful and ensure you have the right exercise guidelines and speak to a doctor if you are not sure, especially if you are on any medications or have any illnesses.

If you are not sure email us on face2facefitness@hotmail.co.uk for the attention of Fehmida Donnelly for further help or advice of how to start exercise for better health.

Women: More On The Importance Of a Sports Bra's

WHY YOU SHOULD WEAR A SPORTS BRA

Not to generalise, but we (women) are pretty good at shopping! If there is a good excuse to buy the latest bag or piece of kit, then you can bet we'll find it! 

Try to make sure you have a comfortable sportswear that looks great, works hard and keeps you dry and comfortable, whilst allowing you to move and stretch without worry; you make sure your trainers support your stride so as not to suffer an injury; and you are likely to try/follow the latest fitness trend if you think it will be beneficial to your health and body.

Read through these facts, sure you'll agree that a sports bra is one of the most important pieces of kit you could ever own:

• Unsupported breasts move up to 12cm during exercise - up-down, in-out, and side-to-side.
• Unsupported breast movement can result in discomfort and chafing.
• Unsupported breasts are put under a lot of strain, which damages the delicate Coopers Ligaments which is what causes sagging.
• Unsupported breasts will eventually suffer from tissue damage that can't be reversed without the aid of surgery.
• Exercise in a normal bra is not enough - tests conducted by Shock Absorber showed that breast movement is reduced by 38% when wearing an ordinary bra but this rises to as much as 78% with a Shock Absorber sports bra.

Women and Sports Bra's ***IMPORTANT***

Significant breast movement has been proven to make women to feel more self-conscious, embarrassed and reluctant to exercise, as they are very aware of how they look, and are perceive, whilst working out.

Not only does significant breast movement have a negative psychological effect on women, there are also physiological negative effects to be considered. Up to 72% of exercising women report breast discomfort whilst exercising. In addition proper support can also help prevent long term breast damage.

Research has shown that 85% of all women who wear a sports bra to exercise, agree that proper support helps to improve their enjoyment of exercise. With no distractions, women can focus on their work out yet surprisingly, 44% of women who exercise regularly are still not wearing a sports bra, either because they have not got round to buying one, or have never considered it.

WHY IS IT IMPORTANT FOR WOMEN TO WEAR SPORTS BRA'S WHEN EXERCISING?

It is a common misbelief that breast contain muscle. They do not! The breast have a delicate support system, made up of skin and fine cooper's ligaments.

Unlike a normal bra, specialist sports bras are made with special sports performance materials which enhance the wearers comfort whilst exercising.

It also holds in all areas of the breast. There would be no movement, which protects the muscles above the breast which can be painful and lose due to not wearing a sports bra.

The menstrual cycle time is very important as added care is needed to avoid further over stretching of the muscles  above the breast and around this time the breast can be sore.

If you are running long distances then you could place a plaster over your nipples to avoid sores and bleeding.

Go on ladies, invest in your health and enjoy your exercise sessions.

Want to be put through your paces with any sports? get in touch with Faye from Face 2 Face Fitness for further details on Personal Training. Email : face2facefitness@hotmail.co.uk, tel: 075498 55591
website: http://www.face2facefitness.net/index.html

Runners

Rest and Recovery

Rest and recovery are as important as getting out there and training. It takes the body approximately 48 hours to fully recover from a hard run. If you are out there training everyday and have regular injuries, this could be one of the reasons to why you may be getting injuries.

Your body will need a rest. Taking a days rest will not hurt your training schedule and neither will it affect your fitness level.  Take up another sport, for example swimming to take away the impact which running has. Swimming is not as vigorous as running.

Sports massage is another way to relief any tight muscles, which can result to injuries as the muscles cannot contract fully due to the tightest. Try to invest in a sports massage every month.

Some people can not afford sports massages. Try a foam roller. A foam can help relief stiff and tight muscles. Can be brought for as little as £10.

Take extra care on icy paths.

Good luck on your event/events at let us know how you get on.

Some Easy Ways to Get Active

• Climb the stairs instead of using lifts.

• Get gardening, mowing the lawn will help burn calories.

• Take a walk in your lunch hour at work and take a pedometer, increasing the number of steps/distance every time you go for a walk, this will help you challenge yourself and keep you motivated.

• Ditch the car as and when you can and walk.

• Use the bike more often.

• Get a walking buddy, this will also help you walk more often and longer but also keep you motivated.

• Sign yourself up for a walk or run event, raising money and challenging yourself, which again will keep you motivated and possibly meet other people who are looking for a walking/run buddy.

Everyday is a new day. So if Monday does not go as planned then try again on the Tuesday and so on. If you are needing more advice on exercise and eating healthy then get in touch with Faye from Face 2 Face Fitness on this email: face2facefitness@hotmail.co.uk also have a look at the website: http://www.face2facefitness.net/

Staying Motivated For Running

• Invest in a good quality pair of trainers. This will ensure your feet get the right support, reducing the chance of injury. 

• Vary your training to include speed work, interval sessions and strength sessions, as well as the longer run to increase endurance.

• You must give your body time to recover, otherwise all your effects will be wasted. A couple of days off a week will be more beneficial to your body and mind than running everyday, which can lead to over training and injuries.

• Ensure you fuel your body sufficiently. Running expends huge amount of calories. Its important to refuel with a balanced diet after each run. Ensure each meal has a good balance of carbohydrates, protein and un-saturated fats. 

• Commit to a race/it will give you something to focus on. 

Need help to get started why not contact Faye on email: face2facefitness@hotmail.co.uk

Dont Wait To Look After Your Heart!

World Heart Federation point out cardiovascular disease can affect people of all age, with heart health risk starting early in life as a result of unhealthy diets, lack of physical activities and exposure to tobacco.

World Heart Federation are targeting mothers in particular to take action to protect their own heart health, as well as that of their children and families.

These changes are suggested to start as young as possible by the World Heart Federation. Getting physically active and eating healthy are the main two that need to change in order to reduce the risk.

These actions can have a big impact on reducing the number of preventable deaths from heart disease and stroke.

Wanting help to change you diet? Would like advice on how to become active, contact Faye a Personal Trainer (specialising in nutrition) by emailing : face2facefitness@hotmail.co.uk

Training Times

Some people would like to lose weight. A very common question is asked " do morning sessions burn more fat than during the day?"

There is a lot of controversy about the best time of day to train, and the truth is that even the expert can't agree.

If you're not a morning person, you're more likely to skip an early session because you just cant face crawling out from under your duvet, so over a seven day period you could burn less calories that if you regularly go to the gym during your lunch break or after work.

The best weight loss programme is one that fits into your day and that you can commit to 100 per cent.

As long as you burn the calories, you will lose the weight, no matter what time of day you train.

Exercise tip of the week

BURN BODY FAT!

Standing knee lift and rotation;

Always warm up and cool down with stretches held longer at the end, hold them for at least 30 seconds each.

Rotation is an excellent way to shape your waist line!

• Stand with you feet hip width apart.
• Hands to your temples.
• Lift your right leg up, raising the knee high above the waist line.
• brining the left ankle towards the right knee, with a waist rotation.
• alternate between the two.
• to increase intensity add jumps in as you change legs.
• keep your back neutral and ensure your upper body does not arch forward.

Good luck and let us know how you get on...b emailing Face 2 Face Fitness on: face2facefitness@hotmail.co.uk

Marathoners

This little section is to help anyone wanting to start their training for a marathon.

BUILD A BASE; you should be able to run 30 mins continuous without stopping before you embark on a marathon training programme. There are some programmes which promise to take from zero to marathon level, they forget to tell you to enjoy the training and do not cater room for any injury. These programmes also do not give you enough time to adjust to the overload on the body with the excessive amount of running you may do, which of cause lead to injury.

BOOK AN MOT; Get yourself check by a physio. They will be able to tell you if you have any weakness or tightness in your muscles, which could give you problems while your training. To avoid this happening the physio will give you a few exercises to strengthen these areas to avoid any long lasting damage or avoid injury.

REALISTIC; Have a realistic goal. Have a target time in mind, this will give your training a structure.

STRONG FOUNDATIONS; Build on your threshold running (running at 8 out of 10 of your effect, being able to say one or two words but not being able to hold a conversation). This will help you will longer run and most certainly will make the marathon pace seem easier.

GO SLOW; At the beginning take it easy with the long runs.

Good Luck, do let us know how you get on or if you need any more advice email: face2facefitness@hotmail.co.uk