Ahh ‘running’. It’s a word that might strike fear into the hearts of some of you because it reminds you of cross country, muddy knees and so much sweating. We’ve all been there.

But maybe for others it gives you a short, sharp blast of excitement at the thought of getting outside and getting moving? Maybe?

During school hours, exercise was always the first one for me. A pain in the neck. A way to send my face a shocking shade of tomato red. A necessary evil I had to endure to make it to art class after.

But outside of school, I found my secret exercising superpower: running. It helped me to feel more positive, get my body moving, stay fit and give me some time to think. Just me, the beach or the road, my music, my battered old trainers. And nothing else.

Sure you might never get into running — some of my best friends much prefer swimming and even skating — but today we’ve collected together five key things to think about to get you started. Who knows, you might find running makes you feel like a superhero too!

So, my little runner bean, here’s how to go from feeling “URGhhhh” to “AHHHH!” about running in no time.

1. Get some decent kit to keep your feet and your boobs happy

Anyone can start running right now. You can run in bare feet (this is a thing), you can run in battered old trainers (sometimes I still do) and some people can even run quite successfully in heels (although we wouldn’t recommend it).

But you’ll feel better if you have some proper kit. We’re not telling you to spend a bomb in the Nike shop or get your parents to shell out a fortune to have you looking like an Olympian. There are just a few key things you actually need. Then you can add to your kit over time.

The first one is running shoes. You can go to a special running store and have shoes fitted professionally. Oo-er, fancy pants! But if you’re just getting started, find some trainers in a sports shop that are created with running in mind. Look out for words like, obviously, ‘running’ and ‘support’ and ‘cushioned’.

If you start to get really good and run all the time, you can upgrade your shoes. But as a starter pair something that ticks at least one of those boxes above will be good. (Just ask the shop assistant if you need help.)

And it’s not just shoes that are important, but a good sports bra too. As your body is developing you want to take good care of the skin around your boobs. And yes, this is just as important if you’re an A cup or an E cup. If not, it’ll feel painful and could cause muscle ache over time.

2. Work to simple goals and challenges

Sometimes it’s easier to do something if you set yourself a goal. But the key when you’re getting started with running is to keep it small.

Some of our favourites are: Run 3 times a week. Run to the end of the street and back. Run for a whole song. Then, as you get better, you can increase these goals. If running to the end of the street and back gets easy, run around your whole neighbourhood once. If you can happily run for a whole song, try running for two. Then three, then even four!

The key to setting good goals and challenges is to keep it simple. You don’t have to be aiming for marathons. You’re not Paula Radcliffe (well, not yet).

There’s a saying, and we have no idea who said it first, that goes like this: “No matter how slow you go, you’re lapping everyone on the couch.” What this means is, even by getting out and trying, you’re doing better than the lazy version of you who didn’t even try and is still watching Netflix. So don’t obsess about being the best, the fastest or the strongest. As Nike always tells us: just do it.

3. Treat yo’self: Warm up, stretch and cool down

Even if you can only run for one minute right now, you need to make sure you treat your body nicely before and after you move it. This means warming it up before you run, so you don’t injure your legs. A warm up can be as simple as 30 star jumps and a few stretches.

Afterwards, you’ll want to do the same thing, but in reverse. Do a few more jumping jacks then have a good ol’ stretch.

Once you get more and more into running, stretching will become your new BFF. It’ll stop your limbs from feeling like jelly or like rocks the next day. It’ll make you feel more nimble and you’ll be able to go faster and further next week if you’ve been good about your stretches all of this week.

If you don’t know where to get started with stretching, there are some great apps that’ll help you out. We love Sworkit’s stretching option. Just tell the app how long you’ve got and the kind of stretch you’re after and it’ll show you exactly what to do, step-by-step.

4. Stay safe – you’re in superhero training but you’re not Supergirl just yet

When you get into running, it can be tempting to go on big, running adventures. We’re not stopping you – exploring new places is one of the best bits about running. But always stay wary about where you are.

Avoid going to really isolated places, like maybe a secluded beach or a forest, on your own. And always tell your friends and family when and where you’re going for a run, just in case.

The same goes for roads. When you’re running along, feeling like Beyonce, it can be easy to slip into a state of excitement or get lost in a world of motivational images. You taking over the world! You running the 800m at the next Olympics! But you need to be careful when it comes to cars, bikes and other pedestrians. Always stay alert and don’t play music too loud, or you’ll never hear anything coming.

5. Have fun

If running stops feeling fun, get some better kit, try a different route, listen to more motivating music, stretch more. Try mixing things up before giving things up.

But if you still don’t like it, don’t sweat it! Literally! Try something else. Skating, trampolining and swimming are some of our firm faves for when running feels like too much hard work.

Bottom line: if it’s not fun, don’t do it. In fact, we could apply that to everything.

@BeccaCaddy

Image: Getty

There were lots of famous faces at the MTV TV & Movie Awards last night, but none of them stole the show quite like our 13-year-old shero, Stranger Things star Millie Bobby Brown.

For starters, Millie rocked the red carpet like an absolute pro. These boots are made for slayin’. 

#themshoestho

A post shared by Millie Bobby Brown (@milliebobbybrown) on

Then she chatted to Emma Watson (who had a great night herself by the way, winning the best actor award for Beauty and the Beast), and look at her face. Just look how happy they both are! I like to imagine the entire conversation went like this:

Millie: “You’re amazing!”

Emma: “No, you’re amazing!”

Millie: “No, you!”

And then they arrange a sleepover for next weekend. Let’s hope.

And look at her face when she was announced as the winner of Best Actor in a TV show – the first gender-neutral award for TV acting, where she beat off serious competition from proper adult stars like Emilia Clarke and Donald Glover. Also, look how excited the rest of the Stranger Things crew are!

Look, LOOK how proud they are! #squadgoals

Our girl Millie also got all emotional in her speech. Which meant everyone in the crowd got all emotional too.

And afterwards she posed for photos with Baywatch stars Zac Efron and Alexandra Daddario, and LOOK AT THE WAY SHE’S RESTING HER HEAD AGAINST HIS CHEST. IS THAT NOT THE SWEETEST/MOST JEALOUS-MAKING THING YOU’VE EVER SEEN?!

And finally, because she’s a humble magical unicorn, she posted this Instagram video from the car on the way home thanking her fans.

Thank you. XOXO

A post shared by Millie Bobby Brown (@milliebobbybrown) on

Congratulations Millie! You deserve all the most wonderful things.

At some point in your life, if you’re in possession of a phone and an internet connection, you’ll probably receive this message, or some variation of it: “Send nudes.”

And if you’re searching for a creative response, why not take a leaf from 16-year-old Jacquie Ross’ book? When her school pal Michael messaged asking to see her prom outfit, things took a depressingly predictable turn…

To which Michael replied, “What’s below the picture?”

But Michael decided to try again. And this is where the true genius of Jacquie is revealed. Literally.

Again.

And again.

She literally made herself into a human pass the parcel.

And when all 18…wait, 19 towels were done, she whipped out this.

When it looked like her prank might finally be circling the drain, this happened.

Obviously this prank was too good to just end up down the plug hole of her inbox, so like any good Gen Z-er, Jacquie screenshotted the messages and put them on Tumblr – where they’ve since had over 63,000 notes.

Between Jacquei’s towels and this teen’s brilliant umbrella hat response, soon we’ll have a whole compendium of brilliant responses for when someone asks for nudes. But if you’re looking for a faster, simpler approach a general, “Over my dead body,” generally works too.

@LilyPesch

Image: @LilyPesch

If you were on Twitter over the weekend, you may have seen the trending hashtag: #TurkishAirlinesHelpSomalia. The whole thing happened so fast, it was almost impossible to keep up but don’t stress, that’s what we’re here for. Let’s break it down:

On Wednesday, Vine star Jéröme Jarre was contacted by a volunteer in Somalia about the famine that is currently affecting 6 million Somali people. And Jéröme decided to do something. Something big. He worked out that Turkish Airlines is the only international airline that flies to Mogadishu (the capital of Somalia) so he encouraged people to tweet them to get their attention.

Then other YouTubers like Juanpa Zurita and Casey Neistat got involved:

And then Ben Stiller threw his weight behind the mission, obvs:

They got Turkish Airlines attention:

Turkish Airlines agreed to fly a plane to Somalia with 60 tonnes of food to Somalia as well as agreeing to send food containers on their commercial flights until THE END OF THE FAMINE. Seriously, kudos to Turkish Airlines.

Now Jéröme & Co. had a plane, they needed to raise some money. Actually, $1 million to be exact (£806,000). The team set up a GoFundMe page and put out a call on social media.

Within 24 hours, they’d raised over $1 million to provide basic food such as rice, flour, sugar and oats to Somalian people. They’ve teamed up with an non-government organisation that’s already on the ground called the American Refuge Committee that are going to help distribute the food and to organise water trucks to deliver water to families in need.

As of writing, the page has raised $1,750,000 (£1,410,000) – and there are still five days to go. If you want to be a part of this movement, there’s still time to donate, just visit the GoFundMe page and join the 62,000 people who have contributed to the Love Army for Somalia.

This Monday, let’s do some good for the world.

If you’re finding it hard to get out of bed this Monday morning, we’ve got some good news: duvets are now officially a fashion item.

This weekend at London Fashion Week, not one but TWO designers included duvet ponchos in their collections.

Is a duvet poncho… er, exactly what it sounds like? Amazingly yes, yes it is. It’s pretty much just wearing your bedding as a dress, and potentially accessorising it with a cute belt. So essentially, we’ve been ahead of this trend every Sunday morning our entire lives.

Mulberry’s version looks a little like if a quilted jacket and a duvet had a child.

LONDON, ENGLAND - FEBRUARY 19: A model walks the runway at the Mulberry designed by Johnny Coca show during the London Fashion Week February 2017 collections on February 19, 2017 in London, England. (Photo by Estrop/Getty Images)
Estrop/Getty Images

But Preen’s floral patchwork vision is the one we’re really praying becomes The Next Big Thing. Imagine how much easier getting up would be if you just had to shake off one duvet and step right on into another one.

A model walks the runway at the Preen by Thornton Bregazzi show during the London Fashion Week February 2017 collections on February 19, 2017 in London, England.  (Photo by Jeff Spicer/Getty Images)
Jeff Spicer/Getty Images

Fashion gods, thank you. Thank you for making all our dreams come true.

Images: Getty

Today marks the 65th year that the Queen has been the Queen. And to think, we thought committing to all six seasons of Game of Thrones was a big ask.

Queen Elizabeth II is the longest reigning monarch, and therefore the first ever to reach her Sapphire Jubilee (apparently sapphires beat diamonds in this equation, which is confusing but we’ll go with it). And for all the pearls and the tiaras and the castles and the being-90, the Queen seems like someone we wouldn’t mind being mates with.

So in honour of this day, we thought we’d take a moment out of our day to reflect on some of the moments Her Majesty was not just the Queen, but a total queeeeeen.

The time she got excited… by cows

The time she was a badass in white gloves

queen-with-gun

The time she served up pure old Hollywood

The time she met the Spice Girls and loved it

LONDON, UNITED KINGDOM - DECEMBER 01: The Queen At The Royal Command Performance At The Victoria Palace Theatre On 1st December 1997 Shaking Hands With Pop Star Geri Halliwell (ginger Spice) From The Pop Band The Spice Girls (Photo by Tim Graham Picture Library/Getty Images)

The time she was everyone’s strict Granny

The time she casually changed a tyre on an ambulance in WW2

queen-in-war

The time she trolled the Obamas

One of the many times her outfit was #goals

Literally everything about this photo

queen-on-horse

When she was graceful as a real life Mary Poppins

Queen In Turkey

And let’s never forget, the time she was the ultimate Bond girl

Yaaas, Queen.

If you’re anything like us, getting up on a Monday morning can feel a bit like this:

hard

It’s cold and dark and the weekend really is over. But, the good news is that there are loads of reasons to get out of bed this morning. In fact, we’ve rounded up 21 of them.

1. Today might be the day your teacher gives you an A on your homework.

2. Or it might be the day that you hear your new favourite song.

3. Today might be the day you go the entire day without tripping on anything.

4. Or may be it’ll the day you only trip once.

5. Today might be the day Zoella retweets you.

6. Or the day you find out why it’s important to know what pi is.

7. It might be the day you find £20 on the floor.

8. Or the day you score the winning goal in football.

9. Today might be the day you take the perfect selfie.

10. It could even be the day you think of the PERFECT sarcastic reply in the moment, and not five hours later.

11. Today might be the day you get to the bus stop the exact moment the bus pulls up.

12. Or the day you finally talk to your crush.

13. It might be the day you have the best hair day of your life (so far).

14. Today might be the day that Barack Obama announces he’s becoming a teacher at your school.

15. Or it could be the day that your dog finally learns how to shake hands.

16. Maybe it will be the day that you find the bracelet you lost years ago.

17. Today might be the day that Beyoncé drops another surprise album.

18. Who knows, it might be the day that your teacher lets you go home half an hour early.

19. Hell, today might be the day you make a new BFF.

20. It might even be the day you find out you won the school science prize.

21. Or it might be the day Costa gives you a free hot chocolate. With marshmallows. And whipped cream.

See, there are loads of reasons to get out of bed this morning. We hope you’re now feeling a little less ‘meh’ and a little more like this little guy.

puppy-snoq

Never has anything or anyone been as universally loved as Michelle Obama.

The Lion King Musical? Ha. Dream on Simba.

Bras without underwire? Close, but no.

Barack Obama? I mean, sure we love you and stuff… just, er, not as much as we love your wife.

As the Obama’s stint in the White House comes to an end we thought it would be a good time to focus on the Wonderwoman of the White House: Michelle Obama.

The First Lady has come out with some fairly amazing quotes about friendship, relationships and ambition in her time. Here are our faves:

You may not always have a comfortable life and you will not always be able to solve all of the world’s problems at once, but don’t ever underestimate the importance you can have. Because history has shown us that courage can be contagious, and hope can take on a life of its own.

PHOENIX, AZ - OCTOBER 20: First Lady Michelle Obama waves to the crowd as she speaks at an Arizona Democratic Party Early Vote rally in support of Democratic presidential nominee Hillary Clinton and vice presidential nominee Tim Kaine on October 20, 2016 in Phoenix, Arizona. (Photo by Ralph Freso/Getty Images)

 

You’re not supposed to do this perfectly. You don’t do life perfectly. No one does.

michelle4

 

 Choose people who lift you up.

screen-shot-2016-10-27-at-15-32-42

 

Whether you come from a council estate or a country estate, your success will be determined by your own confidence and fortitude.

michelle1

 

There are still many causes worth sacrificing for, so much history yet to be made.

US-POLITICS-ELECTION

 

“He’s always asking: ‘Is that new? I haven’t seen that before.’ It’s like, Why don’t you mind your own business? Solve world hunger. Get out of my closet.”

michelle5

 

Failing is a crucial part of success. Every time you fail and get back up, you practice perseverance, which is the key to life. Your strength comes in your ability to recover.

WASHINGTON, DC - SEPTEMBER 29: U.S. first lady Michelle Obama(L) rests her elbow on the head of Olympian Simone Biles (2nd L) as President Barack Obama (R) speaks during an East Room event at the White House September 29, 2016 in Washington, DC. President Obama and the first lady welcome the 2016 U.S. Olympic and Paralympic teams to the White House to honor their participation and success in the Rio Olympic Games this year. (Photo by Alex Wong/Getty Images)

 

When you’ve worked hard, and done well, and walked through that doorway of opportunity, you do not slam it shut behind you. You reach back.

michelle2

 

Good relationships feel good. They feel right. They don’t hurt.

US-ITALY-DIPLOMACY

 

The question of what you want to be when you grow up is one that you will eternally be answering.

 michelle6

 

You have a bad day, you go to bed, you wake up and you work a little harder.

screen-shot-2016-10-27-at-15-51-47

And, of course, our favourite:

 Michelle, can you run for President? Please?