, and includes a dramatic crossing of the dam wall and sluice gates. Just watch out for Saartjies Nek, the big hill at 38K that can really take it out of you, hence the signboards placed halfway up the hill saying "Saartjie’s got you!" The accompanying half

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

was running slower than I could walk up a hill, but I kept running. If you want to overcome the mental battle, leave your watch at home and tackle a new route and listen to music, bird song anything – just enjoy being a runner. Also, make sure you're warmed up

Great Manchester Run 10KWhere? Manchester When? MayThe Bupa Great Manchester Run 10K makes for a great introduction to racing. Not only is the organisation as slick as you'd expect from a Great Run event, but the course is a beginner's dream -  flat

be the next street light, it might be the top of a hill,” says coach and author Bob Glover, who uses pickups extensively with his beginners’ running groups. “I tell them to do six or eight of these during the run.” Same loop, same scenery, just the occasional

'll need to get in early if you want to get your mitts on a place...Not the Roman IX (Warwickshire, January 18) The replacement for the popular Roman 9, this 12K road race through the rolling hills of Warwickshire has a final descent to smile about

and friendly to both beginners and hard-boiled PB hunters. York 10K - Jane Tomlinson's 'Run For All' (North Yorkshire, August 2) Hot on the heels of the massively popular Jane Tomlinson Leeds 10K comes the inaugural York 10K. Expect a fab atmosphere

stock-market fall when interest rates rise. And no athlete is immune – not even the most experienced and successful. That’s why reviewing the basics can always give you a boost.Of course, beginners have an even greater need to follow these rules

of hills through the villages and undulating country lanes. Both beginners and more experienced runners are warmly welcomed, and most people return every year. The atmosphere after the race is excellent too, with runners having the opportunity to swap

gears work, what to wear on the bike, how to take a corner with confidence and what a derailleur is. And does. And how to spell it.1. Bikes for beginnersBecoming involved in triathlon doesn't mean you have to spend thousands of pounds on a top