drastic low-fat diets: you need healthy fats to absorb fat-soluble vitamin D (and vitamins A and E). Beat it: At Munich University, Germany, runners who drank two pints of non-alcoholic beer daily for three weeks had more killer T-cells, which indicate a

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

training plan, diet and race-day strategy. "Every race is a puzzle," says coach Jeff Horowitz, author of My First 100 Marathons (£15.99, Skyhorse Publishing). "Look for clues to solve it." Did you rest enough during your taper? Did you go out too fast? Did

, and they all get so much from listening to each other; it's very motivational," he says.2. Go the extra mile If you haven't changed your race distance since you started triathlons, then the chances are your training hasn't change much, either. Even if you

’s time 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

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

and running career. Vitamins, minerals and antioxidants should be as much a part of your healthy diet as carbohydrate and protein. Fuelling yourself with fatty, salty processed food is like putting diesel in your Ferrari.Oil changeSwitching the oils you use

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

If you don't have a big race in your sights, it can be hard to stay focused. Challenge yourself, or join others with weekly, monthly or annual mileage targets. By setting yourself a mileage challenge you can combine the motivation of having a target

a high-carb diet could be slowing you down, strengthen your muscles with plyometric drills, nine foods to help you beat injury and a round-up of the best wetsuits, helmets and aerobars.