stomach limits your time in a pair of trainers. "If you're spending a lot of unnecessary energy moving the spine forward and back, it doesn't contribute to forward momentum at all," she says. Core – not 'alfCore strength is vital for long-term runners

is that you can mix it up easily. Try a fartlek session with speed work, using the local terrain. “This will help your strength and allow you to switch speeds during the run section if you need to. It can also help prepare you to race over different terrains

awareness of her own physical capabilities which, together with a steadfast strength of resolve, enable her to continue achieving. "Sometimes in a race I do catch myself wondering why I’m doing it, but it would never make me slow down and not bother," she

Council. She says youngsters are encouraged from primary school level." We encourage youngsters through TOPS programmes. TOPS Play is a sports programme which runs across the UK. At primary school level, we look at developing children's core skills like

people so you motivate each other. Do a road or cross-country race and use the treadmills together at your local gym. Join a tri club and use the sessions and advice on offer." - Tim Don "Tell yourself that training in the miserable winter makes you a

to stir up your routine. When you do the same run, day after day, you’re seldom challenged and your motivation is bound to sag. Think of it this way: if you eat a tuna and salad sandwich four days in a row, you’ll probably notice how delicious a different

this to 13 hours. This consists, roughly, of one swim, two runs, three bike rides and one core-strength session in the gym. He fits all this into lunchtimes and evenings (he's not keen on training early in the morning) and ensures he has one rest day every

wonders for your leg strength and core muscles as they adapt to the uneven ground.Even if you're a committed urbanite, cast your net wider than the usual pavements, and leave the city streets behind with a run to your nearest park.Longer read: Top

pass thanks to the purchase of a new pair of trainers or an unexpected PB. But if your results and motivation just don’t seem to be picking up by themselves, it could be time to turn to a running coach for help. We know what you’re thinking: running

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