GAIL Emms’s achievements are many – an Olympic silver medalist, an MBE, sports presenter, sports consultant and now, at eight months’ pregnant, she is looking forward to having her second child.

But as if all that wasn’t enough she is also backing this year’s Race For Life and has compiled some helpful top tips for women entering Cancer Research UK’s Race for Life at Southampton and Winchester.

The badminton Olympic silver medallist is backing this year’s event but she wants women in Hampshire to look after themselves as well as helping others.

Gail said: “I know I’ve been a professional sportswoman but, trust me, Race for Life really is for everybody – even if you are a total beginner.

 

“You really can walk, jog or run and always try and go at your own pace.

“When I did Race for Life a couple of years ago, one lady pushed herself so hard she was sick all over my feet at the finish line!

“Hopefully my top tips will help to avoid that happening to the lovely ladies in Southampton and Winchester.

“Although Race for Life has a serious purpose, it is important the participants enjoy it. It is such a fun day.

Daily Echo: Race for Life 2009: pictures by Bernard Platt

“And being active is good for you. It can help you get in shape and stay healthy.”

Gail hopes mums, daughters, sisters and friends will make this year’s events at Southampton and Winchester the best ever.

She said: “Sadly cancer is an awful disease which affects so many families.

I am patron of a breast cancer support group and I have seen the devastation a cancer diagnosis can cause.

“But I also know that many more people are alive today thanks to the invaluable research done by organisations such as Cancer Research UK.

“I am hoping that, in my children’s lifetime, we will have got cancer on the run.

“Every single person who runs jogs or walks the 5k or 10k events in Southampton and Winchester.

Gail's top tips

 1 If you have any doubts about your fitness to run or jog 5k or 10k, do check with your doctor.

There’s no shame in walking instead. You can always run it next year!

2 Get the right gear – you’re not going to enjoy yourself if your shoes are rubbing. You don’t have to spend a fortune on expensive trainers but it’s worth getting a pair that suits your foot type.

3 Similarly, think about whether you need to invest in a sports bra. If it feels at all uncomfortable when you jog, you probably do!

4 Before doing any exercise, always start with some gentle stretching followed by at least a fiveminute warm up. Do knee lifts to stretch your hamstrings then march on the spot, climb stairs or walk briskly.

5 Drink before, during and after exercise. Don’t wait until you’re feeling thirsty to take a drink – that’s a sign your body is already dehydrated.

6 If you like exercising on your own, perfect, but some of us need a little bit more motivation.

Get the girls together and spur each other on.

7 If you are a beginner, concentrate on building up your distances gradually. This applies whether you’re going to walk, jog or run. You can do it – we were all beginners once!

8 To avoid pushing yourself too hard, see if you can hold a conversation with your team or the ladies around you. If you’re struggling for breath you’re probably doing too much.

9 Variety is the spice of exercise – keep yourself motivated by finding new routes to walk or run. And being outdoors is usually a lot nicer than pounding a treadmill – British weather depending, of course.

10 When you’ve finished your walk or run, make sure you cool down. You can do this by carefully stretching out your leg muscles. Gail adds: “Finally, enjoy yourselves. Be proud that you are taking part in such an amazing event for a great cause. Jog on, cancer!”