. "Runners should view the body as a functional unit composed of numerous subparts, which work together and have roles to play in performing well and avoiding injury," says Dr Mike Huff, coordinator of sports performance at Duke University in the USA. "The

comfort zone to gain speed and stamina increases motivation and confidence, making running fun again," says Hamilton. The Sign: You avoid challenges such as racesThe Solution: "Some runners shy away from competitive situations because they fear failure

will lead to bulky muscles. But if you keep the weight low and the reps high, or find the right circuits class, you'll build strong muscles without adding bulk. "Strength training increases resistance to injury and enhances performance," says Lane

This week's problem is one that many runners will recognise: How do you cope with being a "beginner" again after injury?"I used to be a half-decent runner. I've run seven marathons with a PB of 3:36, and loads of half marathons and 10Ks

week-on-week improvements, perfect for keeping you motivated in the long-term.Those returning to running after illness, injury or childbirth also need to take things slowly at first – though you might not consider yourself a novice your body will take a

is to establish whether you've done something wrong or have been hit by events beyond your control. You have to remove any mystery behind poor performance; otherwise it can become something that haunts you."Analysis will show you what went wrong, how to avoid

to release that emotional stress physically, which can be dangerous," says Thompson. "Diverting the emotional pain into a tangible physical pain is sometimes easier to deal with, yet it can be risky and potentially cause injury."Incidentally, Mark does

't demand too much of stiff muscles, which can cause injury. To avoid muscle soreness later on, warm down thoroughly and stretch after running. Nutrition is also key for early-morning runners. Have an early breakfast so you don't conk out halfway round

mountain bike and hitting the trails, or enjoying some open-water swimming while the water is still warm will also help to recharge your batteries. Take twoIf a race didn't go to plan, or you did not finish, you can still avoid feeling disappointed

Ewen, City of Edinburgh AC (edinburghac.org.uk) Cross-train If you want to avoid injury, complement your running with other activities such as swimming, resistance work in the gym and cycling – if nothing else, it stops you going insane and gives