trying. So my first step would be to add a shorter run to your weekly programme. You could replace one of your hour-long sessions with one of 20 minutes, or better still add it to your schedule as an extra run. If you have a heart-rate monitor use that

they wish they’d known before taking their first running steps. The lessons they’ve learned will apply to you too and put your mind at rest.If you're a Runner's World UK magazine subscriber, you can see all 20 here. Otherwise, enjoy these 5 as a preview

. Everything became easier when I started running with other people in my office. I was running more regularly, I made progress more quickly because I was training with people who were better than me and it was more fun. Rob SpeddingYears Running 7Fast running