Dr Victor Thompson echoes Lee's thoughts. He says that beginners could easily be intimidated if they think they are going to have to keep up with you at your pace."You have to encourage them to go at their pace," he says. "Your goal should be to have

to be for that week (at least) and what each session is supposed to achieve. Write a list of your motives and goals and how it all works in the bigger picture, from fartleks to longer endurance runs. On a purely practical level, this means that you can get the right

. This philosophy is transferable to the rest of us: training with company can be just as beneficial in helping you to achieve your particular goals. A partner could encourage you to adopt more variety in your running and thereby foster greater motivation

Every year at Runner's World, we come across people who achieve amazing things and who use running as a force of change, in their own lives and in the lives of others. Go to any running event in the UK and you'll find them. They are the beginners

choice: either wallow in self pity or let it go. The healthiest response is to let it go and to focus on your next goal."Many triathletes who DNF talk about the 'walk of shame' back to transition, the embarrassment of being seen not to finish adding

training log...and keep it up all year! Plot your improvement over 2010, and just think how proud you'll be when you look back in December.A training log is unbeatable for motivation – it'll help you focus on long-term goals, and you'll notice

training tips from the Runner's World Training forum - posted by runners just like you. There's advice for everyone: slow runners, speedsters, newbies, seasoned marathoners and more. (However, if you're a complete beginner, try our 50 Best Beginners Tips

.While few of us will ever win an Olympic medal, promising yourself a treat, no matter how modest, can help you reach your goals when training and competing."Whether it's a new pair of cool sunglasses, a facial or a meal out, treats can be motivational

and set off on an epic adventure. Her goal was to run around the northern hemisphere taking in as much land mass as possible. She had no support crew and little cash, but what she did have was an optimistic personality, a robust physique and a