1) Exercise responsibly! Remember to stretch, warmup and warm down afterwards. Protecting your muscles will ensure you do not receive an injury in training and cannot compete. To avoid feeling sluggish and tired, it is also best to wait at least 2 hours after eating. 

2) Keep motivated by organising a fun and varied training schedule. Try different routes and interval training. Bring a friend along to add a social aspect and show them how you’re improving! Ensure you’re ready for whatever race day may bring by training in all weather, come rain or shine. Train at different times a day, morning, afternoon and evening to help your body adapt to changes in environment.

3) Keep a training log to measure improvement and encourage you to keep going. Use apps like Sports Tracker, Nike+, MapMy Run etc and share on social media to show friends and family how hard you’re training and get them to donate!

4) Always take rest days to avoid injury. Training should be fun and rewarding, not a full time job.

5) Wear the right gear for the job! Protect your feet by having trainers fitted by a professional that match the activity and your gait. Ensure they are well wore in before race day! Specialist companies like runnersneed.com and www.cyclesurgery.com have trained professionals in store who can help and advise.

6) Download a training schedule to help increase your distance and resilience and share your progress online. Examples can be found here: http://runforcharity.com/start-to-run/running-training-plans and http://cycleforcharity.com/cycling/cycling-training

7) Mix up your training to include low impact exercise and to work other muscles. For example, if you are training for a running event why not swim/cross train 1 day a week.

8) Build your ultimate motivational playlist. There’s nothing like a classic power ballad / pop anthem / rock tune to get you through those final miles (delete as appropriate!).

9) Make sure you take liquids (water) with you and drink small sips regularly if training for longer durations. Staying hydrated is key to remaining healthy and exercising at your peak.

10) For half marathons/marathons, triathlons and long cycle rides, take energy gels to stop you hitting the dreaded wall. Test in training, don’t try for the first time during a race! More information here: http://www.runandbecome.com/running-product-advice/using-running-products/how-to-use-energy-gels