While our events should be suitable for anyone who's reasonably fit, we recommend that you follow a training programme, take basic safety tips and buy some good kit.

Even if you're fit and healthy, we recommend you go for a check up with your GP before you start training if you haven't exercised for a while.

Kit

You'll find more information in our training guides about the clothing, cycles and gadgets we recommend for different types of event, but here's a general guide to the items you may need.

Running

  • good trainers
  • clothes made from breathable fabrics
  • gadgets like distance measuring devices.

Cycling

  • a bike with multiple gears that is roadworthy - you can always get it serviced at a cycle shop. Road, racer or touring bikes are generally better for our challenges that mountain/off-road bikes.
  • some cycling-specific clothing may be helpful
  • spare kit (like inner tubes), a pump, a water bottle and a storage bag will all be useful.

Trekking

Be safe. When you're training, consider this simple safety advice.

Nutrition

The most important advice, whatever type of challenge event you're doing, is to keep hydrated.

If you're cycling, your muscles contain enough energy for about two hours' exercise, so you will need to eat and drink while you're cycling.

If you're running, you can eat plenty of carbohydrates in the days leading up to your event.

You can find more specific advice about eating and drinking when training, and during your challenge event, in our training guides.

Training

You'll find suggested training programmes in our training guides. It's a good idea to follow a training plan as closely as possible - we promise you that the more sensible training you do now, the better prepared you'll be for your event (and the more you'll enjoy it).

It is also important to warm up and down properly - your local gym can give you advice.

Staying motivated

It can be hard to stay motivated, especially if your event is months away, it's dark or cold outside and there's a good programme on telly. We recommend joining an online forum or training with a friend - great ways to get advice, support and encouragement.

  • A good, sturdy pair of walking boots.
  • A water bottle.
  • Several light layers of clothing including a waterproof.
  • Trekking poles may be helpful.
  • Sunscreen.
  • Stick to well-lit, populated areas where you can be clearly seen. If you are running along roads, ensure you are facing ongoing traffic.
  • Cross roads at traffic lights, look both ways and follow the green cross code.
  • Reflective strips (and bike lights if you are cycling) are essential if you're training in the poor light.
  • Leave behind details of where you are running and when you will be back.
  • Have ID and an emergency contact number with you in case of an accident.
  • Don't run with headphones on at night.
  • Never cycle with headphones on as you won't hear the traffic around you.
  • Wear sunscreen when you're training during the day (even if it's cloudy, as the rays still get through) and during your event.