Rules of the road

It goes without saying that riding at night should be handled with care. First, think about the frame you intend to ride – night time riding is not the time for a pared down racing frame, as you’ll find it difficult to fit the lights you’re required to ride with by law.

Plan your route carefully. It goes without saying that you’ll need to ride with extra care, attention and vigilance. Hang back from overtaking lorries on the inside, and equip yourself with a cycling cap under your hi vis helmet, and clear shades – these are essential for shading your eyes from bright oncoming headlights (cap) and from rain, wind and potential debris (clear or yellow/rose tinted glasses).

Above all, don’t be put off cycling in the dark. It’s great exercise and the greenest form of transport. Just don’t forget that hi vis vest or other high visibility clothing, and more lights than a Christmas tree

How on trend are you?

Statistically, you are four times more likely to be knocked off your bike in the dark than during daylight hours. Of course, that’s not to say that you should abandon your hi vis during daylight hours because it can be vital in any situation, particularly bad weather and poor visibility, to be bright and be seen.

Fluorescent colours are the smart choice during daylight hours as the sun makes them really pop, but at night your high visibility clothing needs to be reflective too. A simple solution is to add reflective tape to a hi vis vest, but the more reflective clothing you can pile on the better – including your socks. If you’re carrying a bag, don’t forget to add reflective tape to that, too.

Look for the CE mark of either Standards EN471 or EN1150 to ensure your hi vis clothing complies with safety standards.

Light your way

Hi vis vests and high visibility clothing are only half the equation. The most important safety measure is your lighting. You’ll need at least one light that flashes, and it’s always sensible to look for pairs of lights for front and rear that use the same charging system.

By law you’re required to have a front and rear lamp, conforming to safety standards BS6102/3 (front) and BS3648, or BS6102/3 (rear) emitting at least four candela. You’ll also need a red rear reflector (safety standard BS6102/2) and four pedal reflectors, coloured amber and conforming to BSS BS6102/2.

Be bright, be seen and follow these guidelines. You may feel you’re lit up like a roman candle but you’ll be seen and you’ll stay safe.

We have set out this guide so that you can set the time you feel comfortable with on your first marathon, without any trouble along the way.

Know your target time

It is always nice to have a dream, but to run a marathon in 02:03:23 if you’re a man – Wilson Kipsang’s world record time – and 02:15:25 if you’re a woman – the time Paula Radcliffe set in London in 2003 – are both very unrealistic targets.

Take a few moments to work out the fastest time you think you’ll be able to complete a marathon without causing yourself stress or physical harm. You should consider how much you exercise currently and whether you’re accustomed to running for miles or just for sprints when determining your target.

Start your training early

You are setting yourself up for a fall if you think you can just train a few weeks before running your first marathon.

The training sessions should begin a few months prior to the big day and see you running for gradually increasing distances up to five days a week.

Don’t feel that you need to jog for 20 miles straight on your first day of training either. Instead, start with something like a ten-mile run and then increase the distance by around ten per cent every week. That way, your body should begin to easily adjust to the rigorous exercise.

Remember to rest

While plenty of training is important when preparing for your first marathon, resting is just as vital. This is because your muscles will need time to recover from all the stress that you are putting on them by running for miles at a time.

Plan out your fitness regime and make sure you mark at least two days of rest per week. On these days, you should avoid doing any workouts – this includes everything from sit-ups and press-ups, to competing in another sport.

Your body will feel all the better for it.

Buy adequate clothing

Do you find that your current jogging shirt and shorts chafe against your body after you have been running for a few miles? Just imagine having to carry that pain for the best part of 20 miles; that target time you set yourself earlier will quickly fly out of the window.

Shop for specialist marathon clothing to keep yourself as comfortable as possible as you rack up the miles, such as the huge range at ActivInstinct. Their triathlon shortsare particularly appealing, as they are constructed using state-of-the-art material technology that help you to maintain peak performance from the start line all the way through to the finish.

Remember to pack some warm clothing too. This will prevent your muscles from becoming cold and stiff before the marathon and ensure you fly off the start line with the best possible chance of achieving your targets.

Thanks for reading and good luck!

Swimming

Speedo’s new Powerflash Thinstrap Muscleback suit is reasonably priced and comes in a range of candy colour-inspired colourways. Our personal favourite is the mid blue with the pale aqua and black details. The suit is made from super durable material that will allow you to get full daily use out of the Powerflash for a long time.

Football

Nike’s newest innovation in football boots are the Hypervenom model. Created in striking orange and black, the aesthetics of the boot reflect the agility and adaptability of the shoe, allowing the player to make extremely quick reactions on the pitch.  The boot is priced around £100 and is available from all major high street sporting goods retailers.

Tennis

Fred Perry racerback tennis dress from John Lewis. This item is the perfect ‘fashion’ look for a day on the court channelling Jordan from The Great Gatsby. The pleats create a fantastic retro 1920s look. A very classic outfit if you’re going somewhere special to relax and play some tennis.

Yoga

From the H&M sportswear range, we recommend their sports tops for affordable yoga wear. These lightweight items in fashionable neutrals and neon are perfect for stashing in your work bag ready for your class at the end of the day. H&M’s sportswear line has won rave reviews from plenty of fitness bloggers for style and affordability.

Dance

Bloch Crossover Fleece from MoveDancewear.com is a very handy and stylish addition to have in your dance wardrobe rotation.  It’s cropped style allows the item to be worn over a number of different shirts and leotards, which makes for a great cover up when the temperature gets a little chilly.

Climbing

Charko chalkbags are made in Barcelona from organic cotton. They come in a range of fun prints from camo, to grass, to newsprint. They come with drawstring closer and a brush holder. They’re also very reasonably priced, at just under £20.  Perfect for keeping your climbing essentials stowed away safely.

Running

Although you should find an expert running shoe retailer to find the perfect shoe for your feet and running style, the Saucony Progrid Mirage is new and claims to be able to give you a cushioning effect combined with a lightweight running shoe experience.

If you make an investment in your workout clothes, they should need replacing less often. Spending money on good quality brands can often be the more economical choice. Think about items in terms of cost-per-wear, so sometimes you might find it’s better to spend more. However, there are tons of great online resources which will give you honest reviews of the product you are interested in. Gather the best advice you can and remember – everyone is different, and everyone’s needs from workout wear differ accordingly.

Thanks for reading,