With more and more charities using sporting events to help them raise much needed funds to continue their good work we felt it was important to support our fundraising heroes as they continue to take on their epic fundraising challenges.

Raising funds for your chosen charity fuels a deep drive and determination for us to succeed at our chosen event. People regularly deify the odds and conquer their greatest fears all in the name or memory of a loved one. It is this single minded determination that can drive many people beyond their physical limits while training for their chosen event.

Injuries are a regular occurrence and if you have ever spent time training for an event only to be disappointed by missing out or not being able to train for it to the best of your ability because of an injury you will know just how demoralising that can be. As well as the personal disappointment there is also the feeling of letting down the people who supported you on the journey as well as your chosen charity.

Because this is the time of year when many goals are set publicly here are 3 simple tips to help you stay injury free and to arrive at the start line of any sporting event fresh and able to perform to the best of your ability.

MAKE SURE YOU WARM UP CORRECTLY BEFORE EVERY TRAINING SESSION AND ON RACE DAY

Allow about 10 minutes gentle exercise pre workout for your heart and nervous system to get used to working at a higher level. This will give ample time for your core temperature and muscles to start the warming up process, for your digestion to switch off and for the increased blood flow to deliver more oxygen and nutrition around the body.

Do some dynamic stretches. Activate your now warm muscles, but don't hold the stretch. Keep moving smoothly.

It's a good idea to gently practice movements that your exercise routine will require but at a lower intensity to start with.

PAY CLOSE ATTENTION TO BUILDING A STRONG CORE WHILE TRAINING

The most important reason to develop a strong core is to provide support and stability in the lower back region. This allows you to harness the power of the strong leg muscles with the strength of your chest, shoulders and arms.

ALWAYS SEE YOUR POST WORKOUT RECOVERY AS AN ESSENTIAL PART OF TRAINING

If your muscles do not repair fast and correctly after every session you will be left feeling tired and sore at the start of your next session. When this happens you will be unable to perform to the best of your ability and make the gains that you require. This is the fastest way to develop an injury.