Footballer James Tavernier’s Top Exercise Tips Ahead of National Fitness Day

Footballer James Tavernier's Top Exercise Tips Ahead of National Fitness Day

National Fitness Day is on 20th September and is a time to celebrate for fitness enthusiasts. James Tavernier, the captain of Scottish Premiership club Rangers and brand ambassador for the sportswear clothing brand Castore, has shared some of his top fitness tips to mark the occasion.

The awareness day encourages the nation to get moving and highlights the role sporting activity plays in your mental and physical health. To mark this occasion, premium sportswear brand Castore has launched a new specialist collection to encourage the UK to improve their fitness habits and lead a healthy lifestyle.

The Rise collection is engineered using lightweight, quick-drying and high-stretch fabrications that ensure freedom of movement and breathability, encouraging athletes to discover their capabilities. The new collection includes hybrid quarter zips, adjustable joggers and woven shorts, all designed to help take workouts to the next level.

Four of the pieces from the Castore Rise collection

In addition to launching a new collection to mark National Fitness Day, the Manchester-based brand has announced it has appointed James Tavernier, the Captain of Scottish Premiership club Rangers, as its brand ambassador. Below, James has shared his top tips for maintaining peak fitness throughout the season and beyond.

James said: “As a professional footballer, our physical health needs to be in top shape at all times; however, it’s important to not only look good but feel good too.”

TIP 1: Invest in Quality Gear
Investing in quality sportswear is essential for both comfort and performance during physical activities.

Castore's dark teal colour top from the Rise collection

Consider your specific sporting needs – for me, it’s football. Different exercises require distinct sportswear, so choose wisely based on what you’re engaging in. Opt for moisture-wicking materials that offer breathability and ensure the items fit perfectly to enhance mobility.

TIP 2: Set Clear Goals
Establishing clear goals in sports and within day-to-day life is crucial for motivation and improvement. Firstly, make your goals specific and measurable and avoid setting goals that are vague. It’s also important to make these goals realistic and achievable within your current skill level and time frame; otherwise, it could lead to frustration.

I always find regularly reviewing my goals helps me to adjust them when needed. Clear and well-defined targets provide direction, helping you to excel in your chosen sporting activity.

TIP 3: Stay Hydrated
Staying hydrated as a professional athlete is paramount for optimal performance and overall wellbeing.

For me, I ensure I’m hydrated pre-, during and post-workout. Pay close attention to your body’s signals; if you’re feeling thirsty, it’s usually a sign that you’re already dehydrated, so drink before you reach that point.

Following a football match, I will replenish the fluids lost through sweat by drinking more water and consuming hydrating foods such as fruit and vegetables.

Staying hydrated is key to sustaining energy and prevents heat-related issues, allowing you to perform to your best potential.

TIP 4: Vary Your Training Routine
As someone who has been on the field for years, I can’t stress enough how important it is to vary your daily training routine.

A man and a woman congratulating each other after getting fitter

First and foremost, mix up your drills and don’t do the same exercises daily. Challenge yourself with new ones to keep your body adapting and improving. A varied training routine not only keeps you motivated but ultimately helps you become a more versatile and skilled player.

TIP 5: Recovery Matters
Sporting does not come without its setbacks! Recovery is a cornerstone of success for any footballer or sporting enthusiast. It includes rest, nutrition, and sleep to help aid in muscle growth and stamina development – and ultimately improving overall endurance and performance.

Take time out of your training and fitness routines for adequate recovery to allow your body to repair itself and reduce the risk of injuries that can sideline you for weeks or even months!

Recovery is not just about physical health but also essential for my mental rejuvenation. It lets me clear my mind, reduce stress and stay focused on the next match.

A man doing a fitness workout in his home

Tom Beahon, Castore co-founder, said, “Fitness is a great way to improve our physical and mental wellbeing. We want to encourage our customers to become stronger and happier versions of themselves, and our premium performance sportswear range will help support them on this journey.

“Castore is eager to educate the nation on the power of physical exercise, not just on National Fitness Day but beyond. We’re thrilled to partner with Rangers’ footballer and captain, James Tavernier, to share his expert tips on getting the most out of every workout.”

For more information about Tavernier’s partnership and to browse Castore’s Rise collection, please visit the website:

Read more health and fitness guides and features here.

Footballer James Tavernier's Top Exercise Tips Ahead of National Fitness Day 2

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