, these runners cling to their fantasy race. The trouble is, in the fantasy race the weather is perfect, the course is clear and fast, and all the other runners are having bad days.It’s not enough for these runners to complete a race or reach a desired time goal

marathon, and even more remarkable in that this was my third London event. It’s the one that I’ve run the most times, the course with which I am most familiar, and the event where I now identify most closely with the participants. My goal in any marathon

runner began in a similar way to my life as a labourer. I looked outside myself for guidance. I tried to meet goals that were set for me. I was overwhelmed with ‘shoulds’. And I was overcome with fatigue. It wasn’t until I began to ‘work my shovel’ as a

believe their speed is any reason to deny them the joys of being a penguin. I now see that it’s possible to increase your speed or distance without losing site of the essential pleasure of running.This insight has forced me to rethink some of my goals

to keep you focused on the long-term goal. Try the Blackpool Beach 10K on July 11 – it’s run entirely on sand and will really test your speed endurance. And when you return to the roads, there should be a new spring in your step.Improve Your Lactate

. The bit of speed conditions the heart and lungs and strengthens the body for the demands of intervals.For beginners, this type of progression run can serve as a safe introduction to speedwork.Pick It UpLong runs, tempo sessions and easy efforts can all

that year.Beginner boomOne reason for the growth in marathons is that more and more runners are taking the plunge for the first time. As Naylor says, "Sixty-eight per cent of runners at Brighton 2010 were running their first marathon, and the figures look

If your goal is simply to stay fit ad healthy, these shortyet thorough workouts will boost heart health, build bone density and strengthen muscles."Runners often think that the more they run, the healthier they'll be," says Bill Pierce, co

outside your comfort zone takes physical and mental energy, but the joy of hitting your fitness goals or getting faster makes it worthwhile."Image credit: David PlunkertOld Routine: Always run the same workoutsFresh Approach: Mix it up"The body adapts to a

total beginner. I'm looking to build lung capacity and cardio-vascular fitness rather than calorie-burning. I run on a treadmill rather than road, and it's part of my gym programme which mostly consists of resistance machines. I'm a non-smoker, 5