Year's resolutions is by no means uncommon. Researchers at the University of Hertfordshire conducted a year-long study of 3,000 people and discovered that less than 30 per cent managed to stick to goals of losing weight or improving their fitness

do you need to train a week to see improvement? Our panel of five beginners reveal how they took their first tentative steps - and how to pick up the pace.Getting StartedIf you're already quite active you could head out for a slowish run straight away

goals, Runner's World is on hand to give you the expert advice, information and tips to achieve them. Whether you're a complete beginner, a seasoned pro or somewhere in between, the UK's number one running magazine will help motivate you every step

’ve ever been – write these long-term targets down somewhere and stick to them. Try to aim for specific targets – an exact weight or distance, in your case. You should also set short-term goals. For instance, your first target could be to run two miles

that regularly injects some fun into your routine and keeps you coming back for more. Include a speed workout only if your goal is to run faster.When to runRunning every other day allows 'weak links'  - your knees, feet, or hips - time to heal. Do slow, long runs

this simple run-walk programme which will gradually ease you towards the goal. A few things to bear in mind:Allow at least a day between runs when you begin.If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body

. A partner with similar abilities and goals can add motivation and increase the safety of your running.DO dress correctly. If it’s dark, wear white or, better yet, reflective clothing. If it’s cold, wear layers of clothing, gloves or mittens and a

It might sound too good to be true, but this simple training technique can increase your endurance and calorie-burning, decrease injuries and help you to run faster.Going For Goals 10 first-time running goals - and how to achieve them.The Total Beginner

. Beginners should stick to one set, advanced runners can do up to three (go easy for three minutes between sets).Fine Tune your TrainingMake the following minor adjustments to your speedwork to meet your running and racing goals faster:Goal: Improve speed

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