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We’ve been hit with a September heatwave and, for runners – whether beginner or seasoned – it means added concerns around dehydration, chafing and generally keeping safe in the heat. Ultramarathon runner Leon Bustin, 36, completed a 220km run through the Wadi Rum desert in Jordan in October 2022, so he knows a thing or two about dealing with hot weather while exercising. Here is the athlete’s advice for heatwave running right now. Be sun safe “Covering your skin to avoid too much direct sunlight will really help,” says Bustin, who is also a content creator for Lean Machines and a personal trainer. “I highly recommend using a good zinc stick under the eyes and across the nose as well. “I used a bright purple one in the desert to remind me of my daughter and also to show very clearly if there was a part I’d missed. [Use] a higher factor than you think you need.” Hydration starts before a run “Working on your hydration starts before you take a single step out of the door,” he says. “I even start my day with an electrolyte-rich glass of water as we even become dehydrated in our sleep. “So having a good 500ml of electrolyte-rich water pre-run will really help, then as a good basic guideline take a further 500ml for each hour you are out. “The important thing is adding the electrolytes to the water. If we over-consume [pure water] we may dilute and flush out essential electrolytes and trace minerals as we pee.” Cool bare skin “Try cooling the glabrous – or none hairy- areas, it really helps flush heat out of your body fast,” says Bustin. “Those areas include the palms of your hands, under eyes, ears and soles of your feet. “Every time l arrived at an aid station in the desert l would hand over my water bottles to be refilled and plunge my hands straight into a bucket of coldish water, splash my face then keep the hands there for a good 30 to 40 seconds.” For those of us without air stations, Bustin suggests wetting exposed skin with water from a bottle. Pop a flannel in the freezer before going on a run and run it across your skin afterwards, or midway. “The key to keeping cool on a run is managing your core temperature because if that rises too much, put simply, it will be the end of your race,” he adds. Breath correctly “Breathing right for you is really important to get nailed down regardless of the running conditions, but especially in the heat as we don’t want to put any unnecessary extra stress on our bodies – because it will just cost more energy,” says Bustin. “We all tend to over-breathe through our mouth so simply focusing more of our inward breaths to be through the nose will help more than you think and over time both bring down and regulate your average heart rate greatly.” Be careful of the chafe Chafing can put you off pretty early in your running journey, and in the heat, where shorts can leave thighs rubbing together and slick with sweat, it’s a run-ruiner. “Anti-chafe cream is your best friend in the key areas (between the thighs and under the arms),” says Bustin, “but also if you get lots of toe blisters like me. “I put a generous dose between my toes of a good oil-based anti-chafe or even just some good old Sudocrem to keep those toes gliding. The right cream for you will take trial and error and is also combined with wearing the right run kit for you as well.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Women being invited to help shape the future of reproductive healthcare – from period pain to menopause How to style your home like a professional One in 10 ‘spending beyond their means’ – try these 7 cutbacks guaranteed to save families money

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Thinking about giving your home a mini makeover? When it comes to creating your own personal style, there are a few principles which come in super handy when you’re about to embark on a new project… and take your first foray into the world of interior design. “It’s not rocket science that if you wake up in a home or room you love, which makes you feel happy and calm and brings a smile to your face, then you will start your day with a more positive mindset,” Lucy Gough writes in her new book, The Home Style Handbook. “And it doesn’t have to cost the earth either. Paint, wallpaper, upcycling, second-hand furniture, along with a new cushion or two, can go a long way in transforming your home,” she suggests. Currently living in Sydney, Australia, and head stylist at Home Beautiful magazine, Gough says she feels it’s important as a stylist and freelance creative director to be able to turn your hand to any aesthetic a client asks of you. “Us stylists need to be truly versatile!” enthuses Gough. Here, she shares her insider tips on how to style your home like it is second nature, which is sure to put you in a positive frame of mind… Make a mood board “All wonderful interiors schemes are pulled together in the beginning stages using a mood board,” says Gough. “Not only are they important in helping pull together all your creative thoughts and ideas,” she continues. “But they are fun to make and a great mindful task for you to play around with at the beginning of the project, to make sure you get it right first time.” Create continuity of colour “If you can decide on your colour and texture palette before you embark on picking up a paintbrush, your home will feel cohesive,” notes Gough. “And might trick people into thinking a professional has helped you!” A thread of colour throughout your home is so important for it to feel like you have considered your ideas before implementing them, she adds. Tell a story Not only should you consider your palette but also think about a theme, says Gough. “Now, I’m not talking about a Disney theme here! I mean a thread forming around your love of antiques, family treasures, a dark palette or coastal look for example. “Something that makes your heart sing when you walk in your home!” Then add colours you love and bring these together with surface samples and foliage, she writes in The Home Style Handbook. If you decide to go with two or more bold colours, Gough says to add some soft tones in between to give them space to breathe. Style your space in sections “I suggest approaching your room as a series of vignettes,” encourages Gough. “Sometimes, if you’re not a professional it can be overwhelming to think about styling a whole room at a time. Instead, think of each room as a series of smaller spaces. “Look through your phone screen and break it down into smaller photographable corners and sections,” advises Gough. “For example, style the sofa area first then the TV unit area second, and the corner with the armchair and mirror third.” And when it comes to the finishing touches, such as styling your succulents, she writes: “Notice how the objects and plants on the cabinet (pictured) are higher in the top left and then go down at an angle to the bottom right.” Visualise a triangle formation “When I am styling bookshelves, I like to style using a visual triangle formation,” says Gough. “I never style with symmetry – although there is nothing wrong with doing so.” She continues: “I prefer the more relaxed look and find creating triangular shapes between items helps aesthetically. “And don’t pack things in too tightly,” says Gough. “You should give things room to breathe!” The Home Style Handbook by Lucy Gough, published by Mitchell Beazley, priced £30. Photography by Simon Bevan. Available now. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live One in 10 ‘spending beyond their means’ – try these 7 cutbacks guaranteed to save families money Grandmother and grandson who had sepsis at same time ‘lucky to be alive’ What is combination cholesterol therapy, as study suggests it could save lives?

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