My, not so secret, practical tips…                     …During your time in the Wilderness                    An average person can survive up to >                     3 Weeks without Food                     3 Days without Water    3 Hours outside of the body’s core temperature My, not so secret critical items you ‘Need’ to Survive in the Wilderness Hydration: Water…water purification system Nutrition: Food…. Survival Knife…. Shelter; tarp, tent, space blanket…. First Aid Kit…. Jacket, hat, sunglasses, gloves, raincoat/shell & thermals…. Navigation; map, compass & GPS (mobile phone)…. Headlamp, flashlight, signalling device, whistle…. Repair kit; multi-tool, duct tape, cordage, spare batteries…. Fire Starter; striker, matches, lighter…. A sense of Humour!

• Set realistic goals: build strength, increasing flexibility and boosting endurance• Create a ‘fitness habit’; don’t skip workouts.• Always warm up and cool down • Pre & Post Workout Stretches• Basic weight-training; push yourself hard, “lift like you mean it”. • Cardio machines and circuit training gets your heart rate up and increase your blood circulation. • Always keep hydrated – drink a lot of fluids; before, during and after your workouts. • Eat a healthily and balanced diet; remember to refuel after your sessions with high-protein snacks and washed down with a drink.• Each day, try to drink at least 6 to 8 cups or glasses of fluid, including…

• Investigate and research what to expect• Follow the instructions of your guide.• Behave responsibly and calm around all wildlife• Don’t surprise a ‘mother’ with her little ones• Respect all animals and don’t sneak up or shock them• You’re a privileged observer; don’t interact directly with the wildlife• If you want to keep ‘all’ your fingers – don’t touch or feed a wild animal• Turn off the flashlight on your camera or mobile• Always have your camera handy, you may only get one chance!• Never turn your back on a wild animal, to take a ‘selfie’……

• Match an Adventures/Event to your skills, ability, pocket and time• Find out all you can about where you’re going• Learn about the culture of your destination• Travel Insurance, recommended vaccinations and medical kit• Research best time to go; climate, seasonal pricing, crowding• Pack light; suitability and essentials are key• Documents, currency and tech equipment• Don’t be shy in asking questions and trust your gut instinct.• Make an effort to learn a few words of the local language, keep it simple. (The Welsh word for congratulations is Llongyfarchiadau)!

My not so secret tips for Long Distance Running.• Preparation for a long run/ endurance event begins in your head. … Build mental endurance• Targeting small goals keeps you moving and boosts your confidence. • Always start with a ‘warm up routine’; it gets the blood flowing and stretching keeps you more flexible.• Step up strength, endurance and cardio; by gradually increasing training mileage/workout by 10 percent per week. • Include light cross-training sessions – swimming, spinning and yoga during your rest days from running.• Cross training and weight training helps make you a stronger runner• Biking and swimming will help build the supporting muscles used in running.• Staying hydrated…