Find the flattest routes you can, to begin with, and avoid hills and rough ground as much as possible. Traffic-free parks, cricket pitches, cycle network routes and canal paths are all superb places to start.

Do you ever run whilst taking ANTI-INFLAMMATORY MEDICATIONS?

You can also run on a treadmill in the gym and this is often as good a place as any. If you choose to run outside, be aware of your safety, especially when running alone, or at night. It’s important to wear a reflective bib, carry a personal alarm and mobile, and always tell someone where you’re going and roughly what time you plan to arrive back home.

WARMING UP, STRETCHING AND COOLING DOWN

Static stretching before a run is now universally not recommended.
It could do more harm than good, as stretching cold muscles can cause injury. Instead, go through a series of mobility movements, shoulder shrugs, hip rolls, ankle rolls, knee lifts and so on, for about two to three minutes. Spend four to five minutes walking briskly, then break into a jog and build up to your pace.

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If you have any tight spots, you can stop to stretch them if you wish. Always finish your run with five minutes of walking to cool down. Whether static stretching after a run is beneficial is the subject of furious debate, but many runners still find it helpful. If you do, hold the stretch for eight to 10 seconds, gently release and repeat three times. Focus on quads, calves and hamstrings.

Once you’ve started working your way towards your dream body, there are top ten tips to get ahead of the game- and stay there!

Top ten Ideas to get Dream Body

1) To stay relevant- always be consistent not slacking off with your diet.

2) Don’t compete just once a year: You’ll end up on a dietary Yo-Yo and won’t be able to control your body fat.

3) Stay stage-ready: It might sound impossible, but so long as you keep consistent, be able to jump in front of the camera whenever required for those last-minute photoshoots.

8 Interesting facts about fitness

4) If you can’t stick to a plan for 12 weeks then it’s not for you: I always say 12 weeks form the benchmark for sustainability. Find something you can adhere to, then there are no excuses!

5) Never think someone else’s diet will work for you: It’s a matter of trial and error.

6) If You’re just starting, don’t worry about hiring a PT or diet coach:
There is so much information freely available on the internet- it’s all about trial and error.

7) Don’t be scared to experiment: When I first started out, I had to start from scratch. I tested a lot of techniques and I dug into a lot of diets. Some worked for me, others didn’t. Find what works for you.

8) Make small changes to make a big difference: If you find a chicken recipe and you’re not a chicken fan, just swap it out for something nutritionally similar to turkey. You don’t have to copy things exactly to get results- just ensure the macros are right.

This year 20 Million more people will face starvation

9) Always train your weak point: Don’t copy that guy with an enormous chest and neglect your legs. It’s all about body balance and symmetry.

10) Bodybuilding can’t be done overnight: I can’t stress this enough! I’ve been competing for eight years with such things as perfection. Our bodies continue to change, improve and adapt, so enjoy the journey with your body!