challenge and make you more determined. – BroadoPut the fun back into your runs Go out for a couple of watch-free, scenic runs, just for the joy of running. It will help you remember why you enjoy it. Or try going for a run somewhere new. Don’t forget

Listen to your legs not your watchI started off running on a treadmill and, like you, had a big shock when I started running outdoors. Having said that, once I got used to running outside I've really never looked back. It’s easier in lots of ways to ignore

alternate knee lifts (swinging one leg back and forth, then the other), kicking alternate heels back to your bottom and jogging on the spot all do the trick. Don't bother with pre-run stretching - it reduces muscle power. Take flicking an elastic band

your feet off the brakes – the fast descent back to Standalone Farm makes for a fantastic finishing flourish. More 10K highlights...Herts 10K (Hertfordshire, October 14)Richmond Castle 10K (North Yorkshire, October 14)SimplyRun Welcombe Wobbler

outside Swansea offer entrants the perfect chance to reap the rewards of their training while unwinding after a day at the office. Ideal for both first-time racers and seasoned veterans alike, the out-and-back course has just one turn, as runners head back

joined my local running club – it’s on top of a hill, so no matter which way you run back you have to go up the hill. The first time I made it up there without stopping I nearly cried, I was so happy. From then on it was all in my head, I knew I could do

-side spectators and camaraderie among the mixed-ability field are givens. Later in the month, Swansea's fast and flat, out-and-back promenade fixture - voted third best race in the UK by our magazine editorial team – holds equal appeal for both the hard-boiled PB

-capped Atlas Mountains could keep the field cool. Those running the full marathon - breaking away at mile seven to tour the city's expansive palmeraie via the Majorelle Garden - returned later with tales of shimmering Tarmac and thermometers reading 24°C.Back

before the marathon, do nothing. Sit on your bum and watch TV with your feet up eating pasta (preferably cooked by your loved one). Think back over your training and visualise everything going perfectly the next day. – Acoustic SodaDon't try to remember

This week’s questioner has finally decided to kick the weed in order to improve her running times. Trouble is, she’s worried the cravings will get the better of her and she’ll lapse back into old habits. What’s your advice to help keep her motivated