of stepping up to a higher level of competition can help motivate you to higher levels of performance and enjoyment.Test yourselfIf you don't fancy the intensity of such competitions, you can try testing yourself in more challenging events. The Escape from

in speed over the final stages. “Our results show that competition provides the motivation to tell the brain to eat into a greater part of the fuel reserve that athletes have left at the end of a race,” says Dr Jo Corbett, senior lecturer in applied

with an elite athlete taking PE lessons. To enter the Aviva Elevating Athletics fund competition, visit aviva.co.uk/athletics and tell us why your school deserves to win a £10K PE makeover.

Winner: Fairlands Valley SpartansWhat makes a great running club? Being accessible to all ages and abilities? Being the pillar of the local running community, with success across a range of competitions and age groups? Stevenage's Fairland Valley

. The long-term benefit of doing these tests is that, as they are repeatable, they can be used to measure your fitness during the year and from season to season.Give yourself a breakTaking a break from competition is good for your body and mind. It helps you

was not a successful or willing runner," he says, "I was the youngest in my age group and I was continually beaten and lost all motivation, stopped running and took up smoking instead."Like many reluctant PE-class attendees, Agyei rediscovered sport later

-to-head competition at an official qualifying event (see below).Some age groups and distances are more hotly contested than others. "For men, there's a lot of competition across all the age groups between 35 and 55, and it's particularly intense for the 35-39-year

interest to crowd him and threaten his independence. – Repatriated NessieDon't be Competitive DadRunning is supposed to be fun at age 11. Heck, everything's supposed to be fun at age 11. Give him space to make his own choices. Also avoid the cliquey

of competitions and age groups.We want you to help us find the successor to Halifax Harriers. We are looking for clubs that demonstrate many of the same positive attributes and similar record of success across a wide area of activity. The award is open to all

of assessing your progress, but sometimes it creates pressure that you just don’t need.I resolve to Join a running clubWhy? A club will add structure, motivation and competition to your running, as well as adding a new social dimension to your favourite sport