TIP 1.Warm up This is the gradual increase in intensity of physical activity. It prepares the body for exercises by gradually increasing the heart rate and circulation, loosens the joints and reduces the potential for muscle and connective tissue injuries. Increased blood flow to the muscles enhances delivery of oxygen and nutrients promoting energy production required for vigorous activity.

Settling on the right gear is a critical part of successful and comfortable training. The following are some of the main items to pay attention to

A marathon-training program takes around 10 weeks plus or minus. There are many programs of 8,10,12,16 etc weeks that prepare the body and mind for the races. here is why one needs to start training early

I stepped in the shower, turned the hot water on and like a prisoner who had just tasted freedom, I let the water run down my body. I was having the first  “proper” shower in 7 days. I closed my eyes and let my mind wonder. How had I arrived at this point? Fast rewind to January 2016. We were having an AGM for our running group and the issue of climbing Mt. Kilimanjaro came up.