Running into 2025
As 2025 begins, many people across Wirral are setting health and fitness goals, aiming to turn over a new leaf after the indulgence of Christmas.
Dr Martin Pritchard-Howarth, a consultant at Arrowe Park Hospital, and a passionate triathlete, offers practical advice to help you get moving, stay motivated, and create habits that last.
The 56-year-old geriatrician, who balances his demanding career with an active lifestyle, knows first-hand the challenges of fitting fitness into a busy schedule. This April, he, his wife Anne, who is also a consultant at the Trust, and colleague Branwell Spencer will take on the London Marathon to raise money for charity. Martin will complete the event dressed as a 3D plant and Branwell will be running as a giant book.
“Branwell and I are attempting to break a couple of world records as fastest book and 3D plant respectively,” said Martin, who is a member of Merseytri and Total Transition Triathlon Clubs.
Recent statistics show a growing interest in fitness, with 54% of adults actively engaging in regular physical activity. Running remains one of the most popular forms of exercise, with over seven million Brits lacing up their trainers each week. Yet, starting or maintaining a fitness routine can still feel daunting.
Martin’s advice is designed to simplify the process, ensuring that the fitness journey is an enjoyable and sustainable one.
- Start Small and Build Gradually: Jumping into intense workouts too quickly can lead to burnout or injury. Instead, begin with realistic goals. “Try walking for 20 minutes each day, and then gradually increase your pace and duration,” said Martin. “Building fitness slowly helps your body adapt while maintaining motivation.”
- Tap into Local Communities: Getting active doesn’t have to mean going it alone. “There are countless local sports clubs and beginner-friendly running groups, often filled with supportive people from all walks of life,” he said. These groups provide encouragement, celebrate achievements, and make fitness a social experience.
- Find Your ‘Why’: Before embarking on a fitness plan, take a moment to reflect on your motivation. Is it to improve your health, reduce stress, or simply feel stronger? “Having a clear reason for getting fit will keep you going when motivation dips,” explained Martin.
- Create a Routine: Consistency is the foundation of long-term success. “Schedule your workouts as you would any other important appointment.” Whether it’s an early morning jog or an after-work yoga session, having a set time makes it easier to stick with your plan. “If you’re short on time, laying out your workout gear the night before can save precious minutes and eliminate excuses.”
- Embrace Technology—But Don’t Overdo It: Fitness apps and trackers, such as the NHS Couch to 5K app, can provide structure and motivation. They also help you track progress, which is key for maintaining momentum. “But remember,” said Martin, “sometimes it’s best to leave the gadgets behind and enjoy a relaxed run without worrying about metrics or comparisons.”
- Get Friends and Family Involved: Fitness can be contagious. Inviting loved ones to join your journey not only makes it more enjoyable but also creates accountability. Family hikes, group gym sessions, or casual walks with friends are great ways to combine social time with exercise, said the Wirral consultant.
- Listen to Your Body: Your fitness journey should enhance your health, not harm it. “Pay attention to your body’s signals,” Martin advised. “Rest when you need to and don’t push through pain. Injuries can derail your progress, so prioritise staying healthy.”
Whether you’re new to exercise or returning after a break, Martin’s advice underscores the importance of patience, consistency, and enjoyment. “Fitness is a journey, not a sprint,” he concluded.
Caption: Martin Pritchard-Howarth
