Getting out in the fresh air walking, jogging or running is a great way to get fit and clear your mind. To help you make the most of it, take a few minutes to prepare before you set off. Along with warm-ups and stretching, think about your personal safety too. It’s unlikely that anything will happen, but it’s always best to be prepared. So here are some useful tips on how to stay safe:

Plan your route: choose circular routes so you don’t need to retrace your steps. Avoid quiet pathways - especially if they’re lined with bushes where someone could be hiding. Go with a friend or join a sports group. Tell someone the route you are taking and what time you’ll be back.

Pack the essentials: take money or travel card in case you need transport home. Keep your keys and cash out of sight. Bring your mobile phone. Keep any medical or useful information that could be vital in the unlikely event of an accident in your pocket.

What not to wear: don’t wear revealing clothes - it could attract the wrong sort of attention. Avoid hooded tops. They may be cosy, but they restrict your vision. Keep your wits about you - remember wearing headphones can stop you hearing trouble or traffic approaching. Always walk with confidence. Trust your instincts, if something doesn’t feel right, move on quickly. Keep your fitness level. You are only competing with yourself and you’ll need extra energy if there is an emergency. Make sure no one is left behind, if you are in a group.

Avoid risks - vary your route and the times you go out. Always find a safe way home if you can’t stick to your route. Catch a bus or a taxi if you need to. Face on coming traffic when you’re on roads and avoid parked cars.

After dark, be seen by wearing high-visibility clothing. Keep to routes that are well-lit and populated. Check your route in daylight before going out in the dark.

Put your self first. Possessions can be replaced, so give them up if someone tries to grab them.

Don’t run away from a dog that’s barking or snapping at your heels. Stop and shout ‘no’, ‘down’ or ’sit’ and if the owner is nearby, ask them to call their dog.

Being prepared makes sense. And now you know how to stay safe, you’ll feel confident to get out there, get fit and, above all, enjoy yourself!

To be the best, eat the best - always try to buy the best food and ingredients that you can afford, if it is organic, all the better!

Eating has become a confusing issue. Every day we read conflicting reports on what is good for you and what is not, but the evidence is mounting and proving that you really are what you eat.

When it comes to power walking or any kind of sport, you will not have the mental and physical energy to perform or achieve your goal without putting the right fuel into your body. Feeling great is addictive and once you get a taste you won’t want to look back!

Keep it simple and get ready to walk! Follow these easy guidelines and make sure you feel good inside and out. It could make the difference to how comfortably and easily you reach your goal!

Water - we are made up of 65 - 70 percent water, and this is even higher in physically active people. It is our life source, yet most of us drink nowhere near enough.

Experts believe that you cannot use thirst as your guide, by the time you feel thirsty you are already de-hydrated.

Lack of concentration and irritability are signs that you are not drinking enough.

Keep a bottle of water with you at all times and aim to drink at least 2 litres a day. Always carry a bottle with you when you train and get used to drinking as you walk.

Whats good…..steaming, stir fry and braising. Eat fresh vegetables and fruit every day. Carbohydrates fuel your body. White meats such as fish or chicken are easier to digest. If you need to snack, try almonds sunflower seeds and pine nuts or dried fruit.

What’s not good…… red meats, dairy foods, coffee/tea, alcohol and smoking….

Thin socks, thick socks or double layer socks - it is only by trial and error that you find the ones that suit you. Once you have found the ideal pair be sure to wear them for training and on the day of your chosen challenge.

Never wear low cut socks or go sockless, you will leave your feet prone to chafing, blisters and athletes foot.

Buy shoes at the end of the day when your feet are at their largest.

Allow enough time to try different ways of lacing your shoes as it can make a big difference to the fit. And, if there is a treadmill handy, put your shoes to the test!

Always wear the socks that you intend to wear with your walking shoes, thick or thin can make a big difference to the final fit.

Remember to replace your shoes every 500 miles, after which time they tend to collapse (if you haven’t) and stop giving you sufficient support.