It’s time to get fit and raise some cash!  Thousands of first time runners are being offered free race places by Bupa as part of its mission to inspire more people in the UK to be physically active. There are 2,000 free race places being offered across the Bupa Great Run 5km events. This includes the Bupa Great Edinburgh 5km (Sunday 14th July), the Bupa Great North 5km (Saturday 14th September) and the Bupa Great South 5km (Saturday 26th October). The race places are being targeted specifically at first time runners of all abilities who’ve never previously taken part in a Bupa Great Run event, to help prompt them to get and stay active.

You can apply for a free race place by visiting www.bupa.co.uk/myfirstrun and submitting their personal details, 2,000 winners will be selected at random by Bupa.

How’s my running course going? Slowly. In week three, we alternate walking with longer bursts of running – but run for no more than a few minutes at a time. And when we do pick up the pace, it’s still very much a gentle jog. I confess that at times, I’m a little frustrated. It’s a beautiful evening in Richmond Park, the sun sinking low in the sky, leaking gold over the treetops, and I keep getting the urge to break into a joyous sprint.

I don’t, though. If there’s one thing I know about running (okay, this is probably the only thing I know), it’s that pacing yourself is crucial. In the past, I’ve put myself off running by trying to go too fast, too soon – leaving me exhausted and doubled up with a stitch after just a few minutes. ‘I’m not a runner,’ I’ve told myself, giving up and going home for cake. But running with a club is teaching me that the reason I couldn’t keep going before was not down to lack of stamina – it was simply that I failed to pace myself. That’s why I think training in this way is already paying dividends. Being coached keeps me at a slower, steadier pace, so I don’t tire quickly.

Each week, we’re given ‘homework’ – training to do outside the Tuesday night classes – and this also includes strict instructions on specific periods of time to run for, before slowing to a walk. I’ve been sticking tightly to that, too. Yes, I could probably do more at this stage. But I know my main challenge is going to be to keep going, and building up gradually will make that easier.

SERVES 4

1 Preheat the oven to 200°C/180°C fan/gas mark 6. Cook the sweet potatoes and celeriac together in a large pan of boiling water for about 20 minutes or until tender.
2 Meanwhile, place the chicken breasts on a large piece of baking parchment or kitchen foil. Put two sprigs of tarragon on each, then sprinkle two tablespoons of white wine over each and plenty of freshly ground black pepper. Place a little of the butter on each piece of chicken. Fold the paper to enclose the chicken and liquid completely and place in a roasting tin.
3 Cook the chicken in the centre of the oven for 25 minutes or until the juices run clear when it is pierced with a skewer.
4 When the potatoes and celeriac are cooked, drain them and mash together with some black pepper. Add a dash of skimmed milk if the mash is a little dry.
5 Serve the chicken alongside the mash and pour over any juice from the baking parchment parcel. Accompany it witha big portion of your favourite veggies – green beans go really well.

Recipe taken from The Recipe For Life (Collins, £14.99) by Sally Bee

*For more recipes and food features, pick up the latest Healthy from a Holland & Barrett near you. 

There are a lot of myths surrounding the cause of miscarriage, such as stress, sex and even air travel. But it is unlikely to happen because of something you did or didn’t do. Although factors such as stress may increase your risk if you have a tendency towards miscarriage (ie you have had three or more), generally it won’t have an impact on pregnancy. Consider the baby boom in countries such as war-torn Syria, where mothers must be under undue anxiety. We classify miscarriage as the loss of a pregnancy before 24 weeks (after this, it’s termed a stillbirth), and it affects around one in four of all pregnancies. Some miscarriages will occur very early on before the foetus has even developed from a ball of cells, but most happen before 13 weeks. A small percentage (two to three per cent) happen after 14 weeks, and this is termed a late miscarriage.

Why does it happen?

The commonest cause of miscarriage, accounting for 75 per cent of all cases, is a chromosomal abnormality in that pregnancy, when the cells don’t divide properly. This occurs very soon after conception, becomes magnified over the coming weeks and sooner or later will result in a miscarriage. For the vast majority of women it is a one-off problem in that pregnancy. It’s nature’s way of trying to weed out unhealthy pregnancies sooner rather than later. The risk of chromosomal abnormalities, such as Down’s syndrome, increases with maternal age, slowly after the age of 35, and more rapidly after age 40, as the quality of the eggs produced isn’t as good. There is some suggestion that paternal age also has an effect, but as couples get older, the female ages, too – so it’s often difficult to tease out the male component.

*For more on this article and other health features, pick up an issue of Healthy from a Holland & Barrett near you. 

What is bonding?

It’s a term usually associated with the mother- child relationship, but, we bond – or form close attachments – with other people throughout out lives. ‘All of our social connections are embedded in evolutionary science,’ says Dr Amir Levine, author of Attached (Rodale, £12.99). ‘For our hunter-gatherer ancestors, being with another person was a survival advantage that encouraged us to procreate, look after one another and thrive. Hence our reliance on social bonds.’

Today, there are still strong advantages to bonding. Studies confirm that strong social networks make you happier, healthier and even increase life expectancy. Close relationships prevent loneliness, which is as much a risk factor for mortality as smoking and obesity, according to US research. It’s thought socialising increases your resilience to disease and could even boost your fertility.

Ali Harris, author of The First Last Kiss (Simon & Schuster, £6.99)

‘Love is like putting on a glamorous dress while wearing the comfiest of slippers. It makes you feel beautiful, but also comfortable and secure. It’s like coming home when you’ve been out in the rain. It makes you feel better than you’ve ever felt before. You feel taller, cleverer, funnier, your entire personality is enhanced. You’re the best possible version of yourself.’

Dr Lori Boul, relationship psychologist (www.drloriboul.com)

‘In my work, one of the biggest misconceptions couples have about love is that the other person must automatically know what they’re thinking and feeling. But people aren’t mind readers. There’s also a perception love is all about chocolates and roses, but in reality it’s full of ups and downs. Scientists have been trying to define what love is for centuries. Psychologist Robert Sternberg proposed a triangular theory with three components: intimacy, passion and commitment. He argues that for consummate love, which is the strongest, most enduring type, you need all three. But, according to Sternberg, this type of love is very rare.’

Daniel Bull, 11 years old

‘Love is when two people like each other a lot and so they decide to get married. I think people know when they love each other because they want to be near one another all the time. I’m not sure yet if I want to get married, but maybe one day. There are other types of love besides people being in love. You can love your family. I love my mum, dad, younger sister Rachel, and my two older brothers Adam and Jonathan. The reason I love them is because they’re kind to me, they look after me and they help me with stuff like my homework.’

 *For more on love and other health features, pick up the latest copy of Healthy in a Holland & Barrett near you. 

1 Give up smoking. Heart disease is still one of the UK’s biggest killers, and June Davison, senior cardiac nurse at the British Heart Foundation (BHF; www.bhf.org.uk), says quitting is ‘the most important thing you can do to improve heart health. Smokers are almost twice as likely to have a heart attack as those who’ve never smoked.’ One new study showed if you quit before 40 you can live almost as long as a non-smoker.

2 Try eating less meat – it may count in the fight against heart disease. A new study published in the American Journal Of Clinical Nutrition found that vegetarians were 32 per cent less likely to die or need hospital treatment as a result of heart disease. It’s thought that lower levels of saturated animal fats in their diet give vegetarians the edge.

3 Cut down your saturated fat intake, even if you can’t go veggie. Amy Thompson, senior cardiac nurse at the BHF, says, ‘In the UK, it’s the most likely cause of high cholesterol and we know this leads to heart disease.’ Don’t automatically rely on low-fat foods for a healthy diet, though. ‘Biscuits with reduced fat can have increased amounts of sugar and the same calories,’ adds Davison.

4 Get married! Evidence shows married men have better heart health than their single friends, and now Finnish researchers say marriage is good for women, too. It seems husbands and wives are less likely to suffer a heart attack and are also more likely to survive one. The support between a couple – eg encouraging each other to take medicine or get help – is behind it.

*For more on this feature and other health articles, pick up the latest copy of Healthy in a Holland & Barrett near you.  

Cornwall has become the ultimate all-year-round UK destination for short breaks and holidays. Little wonder it’s been crowned ‘Best Holiday Destination’ for the fourth year running at the British Travel Awards 2012. Now, one lucky Healthy reader will win a luxury, week-long self-catering holiday for four in Porthtowan, located on the North Cornish coast. Reputed to be the spiritual birthplace of surfing in the UK, this competition wouldn’t be complete without including a private surfing lesson.

The winner and friends will stay in one of Towan Valley’s beautifully designed eco-style beach retreats, which boast all the latest facilities including wi-fi, flatscreen TVs, a fully fitted modern kitchen, off-road parking and landscaped gardens – some have been allocated dog-friendly status. Towan Valley properties are nestled in a pretty wooded valley, a stone’s throw from one of Cornwall’s best Blue Flag beaches and stunning cliff-top walks – the perfect base to explore the rugged natural coastline. It’s also well-placed for local attractions such as the Eden Project.

Courtesy of Newquay Activity Centre (www.newquayactivitycentre.co.uk), the premier provider of coast-based activities in the Newquay area, the prize also includes a private two-hour surf/body board lesson for four. You will be taught by the county’s best instructors, led by the England surf team coach. The lesson will be pitched to ensure everyone gets the most out of the session, and includes equipment, insurance and access to heated changing rooms.

Further details of the accommodation can be found at Aspects Holidays (www.aspects-holidays.co.uk) and Michael Paul Holidays (www.michaelpaulholidays.co.uk).

The prize includes

• Seven nights’ self-catering accommodation for four adults in a two-bedroom property.
• A private two-hour surf/body board lesson, for four people.

Nestled between the Comeragh Mountains and the River Suir in Clonmel, South Tipperary, sits the stunning Hotel Minella & Leisure Centre. Part of the luxury Manor House Hotels group (www.manorhousehotels.com) this hotel is the perfect spot to unwind, relax and recharge. Now, one lucky winner, and a guest, will enjoy a two-night break, staying in a luxurious suite, with private hot tub, full Irish breakfast each morning, a three-course dinner on the first evening in the restaurant and casual dining in the bar on the second evening, complimentary use of the award-winning Club Minella leisure facilities and admission to local historical hotspot, the Butler Trail, a fascinating journey that charts the history and architecture of the local Butler family (www.discoverireland.ie/thebutlertrail).

This great prize also includes a return car ferry crossing for two adults, courtesy of Stena Line (www.stenaline.co.uk), Europe’s leading ferry company, offering the biggest fleet and the widest choice of routes from Britain to Ireland. The winner has a choice of four routes: Fishguard-Rosslare, Holyhead-Dublin, Liverpool-Belfast and Cairnryan-Belfast.

Reader offer

All Healthy readers can now save over 50 per cent on a three-night break at any one of these 25 superb Manor House hotels throughout the Isle of Ireland, both North and South of the border, paying only £153 per person for comfortable accommodation and full Irish breakfast each morning. These charming hotels, some with spa and golf facilities, are a great way to discover Ireland’s rich culinary heritage and historic countryside. To book, simply call 003531 295 8900 or email info@manorhousehotels.com quoting ‘Healthy’ in the subject line.