Fitness for your Future

As a Referee and Footballer I have to be fit. In a single match I could run about 8 miles, and not just run but sprints and turns alongside concentrating on the match itself. I have to keep my fitness and health up, as it would show in the match if I couldn't keep up with play.

Although I have always done sport, I wouldn't say that I was super fit. I remember when I first started running with my Mum aged about 14 - I was shattered after about a mile, and even that mile was at a slow(ish) pace, Well with time, patience and persistence I got fitter and fitter, my body shape looked better, my mind was more alert and life just offered more;

Here's how I do it;

 Running -


Running costs nothing. It gets you outside getting plenty of fresh air. Have a look around where you live. If your just starting find somewhere flat, ideally a circular route of maybe a mile. Build your self up to doing a couple of loops.

Eventually find more challenging area's. Steps in the local park. The photo to the left is Vernon Park in Stockport near my Nana and Grandad's. There are similar steps near my own house in Nottingham at an area called the Park.

Have fun with your run. Join a charity event such as 'The Colour Run'. Me, Mum, Bro and Sis all entered the 'Colour Run in Nottingham, it was a great day, with plenty of laughter.


Road Cycling -


I love road cycling, it's exhilarating. You need the kit obviously - a decent bike, a helmet and if possible the proper cycle clothing. Join a cycle club it's even better. they organise training and cycle rides. You will meet like-minded people and if you are like me you will meet up a few times a month to go out on your own bike rides.
You don't need to go mad, I tend to go out and do around 50 miles these days, but a nice 10 miler is great.

It's fantastic exercise for your legs and bottom in particular..


Gym -



I  am a gym member, but tend to go more in the darker months. I am an outside person really and find that most of the training I would do in the gym, can be easily done in the fresh air.

Everyone is different, both my Sister and Brother would rather go to a gym than train outside.


The gym does allow you to tailor your training to your needs, and in most gyms there are 'Personal Trainers' who can give you a bit of help. If it's like my gym, there will also be loads of classes - My Mum likes the classes, she does persuade me to go to the Pilates occasionally, but we end up laughing too much.

Swimming -



I swam for Long Eaton when I was younger. We trained four times per week. Now, although I will do a few quick lengths, I swim mainly to relax after a run.

Swimming is a great exercise, especially if you are just starting out on your physical drive. It exercises every part of you, but without putting you under too much pressure.

And if you are near the sea, there is no end of exercise to be done.





Stretching - Massively important after every training session, no matter what.

I've made the mistake of not stretching in the past, and you do suffer the next couple of days. Ensure that you have a stretching routine relevant to the exercise you have been doing. Always give yourself time to bring your heart rate down. Time spent on the Cool Down, is Time well Spent.