, N8PJ KF ><K JK8IK<;

PARKRUN: it comes to training styles but the key thing is not to over-strain yourself and pick up injuries. 4. Don’t just run: Make sure you are incorporating strength training and stretching before and afterwards. There are a variety of strength training exercises like weighted squats, lunges, deadlifts, leg curls and extensions that can build lower body strength and improve running power, endurance and speed. 5. Eat right: During the few days leading up to the run, you need to make sure that each meal – three meals a day and two healthy snacks – contains good quality high carbs like TOUGH MUDDER:

brown rice, oats, wholemeal pasta, grains and fruit. Also include a moderate amount of lean protein such as chicken or fish. 6. Hydrate. Before you run make sure you are hydrated via water, coconut water and to give you that little extra boost of energy add some tea or coffee to the equation. Not only does the caffeine give you a jolt but there are a high number of antioxidants in both. 7. Snack to it: During the race I would stick to foods that you know suit your digestion. Bananas are a common “go to” and they come in their own carrying cases. Many people use carb gels, which may be useful if you are running long distances, but it’s important to make sure they suit you. 8. After the run: You want to take on some good quality protein. If you can stomach it, have some chicken or maybe tuna in a sandwich or roll and have a milkshake. 9. Use your brain: While it’s important to prepare physically make sure you mentally plan and prepare for the run as well. Become part of a running or walking group. Tell people you are participating and make it a part of your daily conversations. Find a running buddy who pushes you. 10. Challenge yourself: Push past thresholds and challenge yourself mentally and physically. Don’t stop after the finish line. Look into the future for the next challenge or race. ¬Ê

Jessie Pavelka is supporting Cancer Research UK’s Race For Life in partnership with Tesco.