Stick

to three healthy meals a day and two snacks, made up of plenty of fruit and veg, wholegrain
carbohydrates and protein

Meaning

Niggling
Devising
Wits
Oyster

MEASURE YOUR WAIST, CHEST, HIPS AND THIGHS ONCE A MONTH

FIND YOUR ABSI

Things like sit-ups are traditional core builders, but consider yoga or Pilates as a
gentle way of getting a strong core, while also helping to stretch out your
muscles.

Exercises like lunges and squats are perfect, adding in hand weights as you
progress,

A balance of proteins, carbs, and fruit and veg.Limit your intake of sugar and high-
fat foods,and make sure that you eat three times a day – with two snacks

Core strength
Keeping your central core (stomach, lower back, glutes and hips) as strong as
possible will make you a better runner. It will improve the motion of your body
and balance, and ensure everything moves as biomechanically soundly as can be.
www.raceforlife.org

gait analysis
Wet foot test
what3words App

Couch to 5K