| 10.3°C Dublin

Set yourself goals and keep motivated

Carl Cautley of Fitness Together is training Team Flora, the team of media personalities taking part in the Flora Women's Mini Marathon.

"One of the biggest problems when starting a fitness programme is rapidly depleted motivation after only a few weeks. A 20-minute walk, jog or swim twice a week and a couple more days in the gym is enough to increase your fitness levels," says Cautley.

He recommends stretching to improve flexibility, blood flow, muscle recovery, lower back pain and a host of other things. "Always warm up a little bit before stretching and stretch again after your workout."

Having a tangible goal so you can gauge your progress is vital. "Keep a journal of your cardio and resistance training workouts, as well as tracking what you eat. That way you can record your improvement, which will keep you motivated."

It is important to know your limits -- and indeed know what you are doing. "So much time is wasted doing, at best, unproductive exercise or, at worst, dangerous exercise. Those who understand how to exercise correctly get better, faster results."