A word of warning first, with any injury it is worth seeking medical advice, just to ensure serious damage has not been caused. I sprained my wrist (or so I thought) so I left it for a month before I sought medical advice. To my horror, it ended up being complete rupture to the ligaments, which required full surgery to put right.

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To be truly “fit” we must all consider the ‘7 components of fitness’. Arguably someone can appear fit without actually having all of the components, their specific fitness goals and aims will specify which components get trained more than others, however, to avoid injury and to be at the top their of our game we must train each component to some degree.

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If you have a specific training goal; say to lose a certain amount of weight, run the London marathon, or get the “perfect” physique, then “goal setting” could be for you.Goal setting involves not only having a realistic end goal which you want to achieve and use as motivation whenever you feel like quitting, but also setting achievable milestone(s) part way to this goal.

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The final part in this series sees a night stealth run lead by Urban Freeflow and current Free Running World Champion Tim (Livewire).

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This time the athlete of Urban Freeflow are put through their paces by Sean and the other Royal Marine PTI’s at the commando training centre in Lympstone. The free runners tackled both the Royal Marines assault course and the endurance course carrying full 21 lb of kit and a 10 lb SA80 rifle.

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The second day saw Urban Freeflow’s Ez, Neil and Sticky attack the endurance course. Outside of the filming (as per usual when free runners are involved) pranks and games were in full effect.

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