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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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Bre Tiesi has revealed whether she’d have another child with Nick Cannon, who is already the father of 12 children. The Selling Sunset star shared her thoughts about expanding her family during a recent interview with Entertainment Tonight. Tiesi has one child, Legendary Love, who she welcomed with Cannon in June 2022. According to Tiesi, she’s not sure if she wants to have another child, given how focused she’s been on her career. “I do and I don’t,” she said. “I think that for where I’m at in my career and my life right now, I just don’t know how I could possibly manage another child.” However, she went on to note that she’s not against the possibility of giving Legendary a younger brother or sister. “Part of me does want to give him another sibling, but he has a few of those, so I don’t think he’s necessarily missing out, but it’s hard. I don’t know,” she said, referring to her son’s many half siblings. In addition to Legendary, Cannon welcomed four other children in 2022 with different women. He welcomed his daughter, Onyx Ice Cole, with model LaNisha Cole in September, and his son, Rise Messiah, with Brittany Bell in October. Cannon and Bell also share a six-year-old son, Golden, and two-year-old daughter, Powerful Queen. In November, the comedian and Abby De La Rosa welcomed their daughter, Beautiful Zeppelin Cannon. This is the pair’s third child, as they also share two-year-old twins, Zion and Zillion. The Masked Singer host and Alyssa Scott welcomed their daughter, Halo Marie, in December, one year after their son, Zen, died from a rare brain tumour. In addition, the comedian shares his 12-year-old twins, Moroccan and Monroe, with ex-wife Mariah Carey. Speaking to Entertainment Tonight, Tiesi said that she’s spoken to Cannon about having more children and that he’s “open to whatever”. However, she echoed that if she “can’t do it a hundred per cent, I don’t want to do that”. The realtor also acknowledged that she’s still working on balancing her professional and personal life as a mother of one. “I don’t want to take more attention away from my son than I already do, working like I do, so I’m really trying to figure out how to manage that, and I think adding in another aspect of another human would be very hard,” she explained. Elsewhere in the interview, Tiesi spoke candidly about her unconventional relationship with Cannon, and praised him for being so involved in their child’s life. “So, here’s the thing that I know everyone wants to argue with me about - but he makes his own schedule,” she said. “He can show up every day, when he stops from work. He can come at night. So, he’s here every week, and especially when he’s home, he’s here.” She noted that while she and Cannon don’t have a “set schedule” or “plan things,” he’s still extremely “supportive” of her. “He’s very present and he’s at anything and everything I ask him to be at. So, I’m very happy. He’s very supportive,” she said. During an episode of Selling Sunset that aired last month, Tiesi described her relationship with Cannon as “open,” noting that her “situation is interesting” and that she wouldn’t say she’s “single”. “I don’t want to call it open, but open relationship, I guess. I just know we just had a baby, we’re really happy, so I’m happy in my relationship now,” she said. “I’m not a monogamy kind of person. Everything I’ve ever seen is divorce, and people are unhappy and it ends badly, and the kids suffer. Men can’t keep it together. It’s never us.” Read More Nick Cannon shares Mariah Carey’s ‘high frequency’ reaction to actor having 12 children Nick Cannon accused of misogyny over ‘pathetic’ Taylor Swift remark Nick Cannon forgets one of his children when asked to name all 12 How do I get a mammogram screening? Jonnie Irwin makes rare red carpet appearance as he says ‘every day is a gift’ Nicolas Cage fans praise actor for ‘sweet’ gesture to his son on a plane