CONTENTS
Page
How to start running 1
Warm Up 2
Stretching 3
Correct Clothing 4
Avoiding Injury 5
6
Health and Nutrition
Fuel your body naturally
Umoyo
Fit City
Improving Endurance 7 - 8
Samsung
Time Yourself 9
Hill Runs 10
Testimonials 11
- 15
Joining Running Clubs 16
Self Awareness 17
Getting Closer to Nature 18
- 19
Up and Coming Races 20
3 minute Fat Blasting
Workout 21
Editor
I am a 42yr old doctor. I graduated in
the UK in 1996.
I went on to specialise in sports
medicine and trained as a fitness
instructor to practice holistically.
I started running in 2008 following a
period of post natal depression,
suggested by my counsellor.
I started slowly and built up my
distance gradually and became an
accomplished runner and felt the
benefit with weight loss and
happiness.
Unfortunately in 2012 I suffered a
brain injury after 16 hour surgery part
of my rehabilitation was walking.
I am now successfully running again.
When I arrived in Zambia I struggled
to find local clubs who share my
passion which led to the magazine.
Profits from magazine go to the
charity ITEZO for the education of
Zambian Orphans. An organisation
run close to my family. Implementing
programs for vulnerable women and
support for education for orphans
and vulnerable
children.
www.itezo.com
Running your way to better health