With the Olympics showcasing the world’s elite sportsmen and women in London this year – and with the sun finally shining – there’s no excuse not to put on your trainers and head out for a quick run. 

Whether you’re looking to shed a few pounds after too many Cornetto’s, or you want to take on Paula Radcliffe, it’s a simple way to keep trim.  However, whether you’re  heading for the local park or pounding the city streets, make sure you keep your own personal safety in mind.

When you’re ‘in the zone’, and with your headphones blaring your summer tracks into your ears, you become more vulnerable to surprises (not just the ‘friend’ you didn’t want to bump into). Be prepared: stay safe when you’re out and about with these simple running safety tips.

• Tell someone where you’re going

• Make sure at least one other person knows your route. If possible, try and give them some estimate of how long you’ll be or how far you’ll be going

• Take an alarm: Safe Girl (www.safe-girl.co.uk) offers a cute looking lightweight gadget that includes a calorie counter, pedometer, distance travelled, clock, backlight, plus an ear-shattering 130Db personal alarm.

• Switch your route: Don’t run the same route on the same day every single week. Variety is the spice of life when it comes to fitness but it’s also a failsafe way of ensuring no weirdo potential attackers will study your running route.

• Embrace nature: a toughie if you find it impossible to run without your iPod. But by wearing headphones you are cutting off one of your primary senses, reducing your situational awareness. Ditch the music and listen to the sounds of nature for a total stress busting workout.

• Tie your laces tight: sounds obvious, but if you’re bending down tying a shoelace with you iPod blaring, you are making yourself a vulnerable target. So keep them double knotted or, try these laces which have been road tested by the Boutique Sport team through a marathon and a triathlon, guaranteed to not come undone. 

Andrea Clark is the founder of Safe Girl Security, a company that specializes in stylish, cute and trendy personal alarms and safety accessories for women, girls, teens and mums with toddlers. For more information: www.safe-girl.co.uk

With the carnival in full swing and plenty of colour brightening up the streets of Notting Hill, we tried out the latest addition to the growing Zumba family – Zumba toning.

We were lucky enough to be invited to a class led by Zumba Toning expert Natasha Masucci and the celebrity Zumba ambassador Zoe Hardman at the stunning Urdang Academy, London. Here’s what you need to know and our verdict on this latest fitness craze.

So what is Zumba Toning?

Well, it combines all the party atmosphere and fast rhythms of Zumba with body-sculpting moves using maraca-like weights (Zumba Toning sticks) to target hard to hone areas such as your bum, thighs, abs and bingo-wings.

Do you need any additional equipment?

You will need to come to class with a pair of Zumba Toning sticks either the (1Ib (green) and 2.5Ibs (purple), adding to the colourful Zumba clothing and bags of fun-loving attitude.

Can you do a class if you have two left feet?

Probably not. Although Zumba Toning is pretty basic and anyone who can shake their thing on the dance floor at a club will definitely be able to pick up the basic steps of the routine. Zumba Toning has the added bits of repeated lunges with a chest press, squat, triceps extensions and oblique workouts break down the routines so if you do get lost, you can easily pick it up again. No one in the class will be looking at you because they’re be having too much fun shaking literally everything

What are the benefits of Zumba Toning?

Believe me; the enthusiasm of the Zumba Toning teacher is infectious! Your muscles certainly feel it a day or two after– it also acts as a mood-enhancer, you’ll come out feeling uplifted and smiling from ear to ear. In fact, everyone left Natasha Masucci’s morning session with a spring in their step.

Our verdict

Zumba Toning may not be as hard core as TRX or but you do build up a sweat and it is accessible to everyone.  Whether you’re a Zumba virgin, evangelist or simply looking to mix up your fitness regime, give Zumba Toning a go. As well as burning some calories and sculpting those muscles, a class is so much fun that you’ll completely forget you’re exercising. 

Can you take the party home?

Zumba Fitness Exhilarate Kit is the best place to start, if you want shake your booty in the comfort of your own home but to really experience Zumba Toning at full-throttle, head to one of the many classes now available up and down the country. To find a class, simply go to www.zumba.com/toning.  Come on, what are you waiting for? Get the party started with Zumba Toning!

And why not share your experiences with us here on Boutique Sport? Are you already a fan of Zumba Toning? 

For all of those Londoners who would rather spend money on something other than fitness, we have discovered that our capital offers an exciting range of free classes all over the City. Working out isn’t always easy but when it’s free that’s one less excuse!

We have picked out a few of our favourites, these include classes that are completely free, and those that offer a free first class to keep you coming back for more.

Home Run

Choose from a series of free guided runs from various locations around central London. The runs are from 2 miles to 6 miles and are led at a comfortable pace, making the commute home much more enjoyable and a great way to meet new people. Not only is it free, but Home Run helps you to build your exercise into your commute and save money and time. They even carry your bags! 

Nike Training Club

Free to join, Nike Training Club is a full-body, women-only training programme created by world-class Nike-trained instructors to get you lean, toned and strong. For women of all fitness levels the classes are offered in parks, including Hyde Park and Clapham Common, gyms and Nike stores across the UK.

Simply register online then turn up and get ready to work hard. 

The Scoop

Feel the burn this summer and join fitness professionals from 37° for free fitness classes in The Scoop at More London. The Get Fit for Free sessions at the Scoop take place from 7.30am - 8.30am, 2nd May - 25th July 2012 and is your chance to get toned, fit and healthy with Bootcamp and Zumba Tone classes. Taking place every Wednesday morning, there is no excuse not to take part in this weekly class before work. 

The Boot Camp workout combines high intensity aerobics and military style exercises for a complete body workout and Zumba Tone combines cardio moves with small hand weights to get you burning calories and toning your muscles at the same time.

All of the free fitness classes at the Scoop are suitable for any fitness level, but you will have to turn up ten minutes early before your first session to complete a health and fitness questionnaire. Classes are limited in number, so to guarantee yourself a place, please ensure that you arrive early.