). The only way to improve is to get out there, run up hills and push yourself. It will hurt, but you will improve! – Nick LIt’s effort – not speed – that matters at firstIf you're running a hilly course and you're a beginner, completely forget your minute

, November 10) Canal locks and bridges comprise the only inclines in this otherwise flat, point-to-point race along the towpaths of the river Lee.--Filling Up Fast…Luton Marathon, December 2Luton Marathon (Bedfordshire, December 2) This three-lap course

, the second staging of this point-to-point trail race is sure to be just as enjoyable as the first. Definitely not one for the faint-of-heart, runners must traverse the rough chalk tracks and isolated paths of the South Downs Way, rewarded for their efforts

else would feel the same... I agree with all of the above, but I would also add… don't feel bad about feeling bad (if you see what I mean). We invest a lot of time and effort into our preparations, whatever our pace so it's natural to feel

to step up a gear for racing. If you do want to improve your performance then you need to take yourself outside your comfort zone. If you do this regularly your comfort zone will change and you will be able to run faster for the same effort. If you always

of mental effort as keeping your legs moving when they tell you they are tired. Keep thinking of yourself as a non-smoker, not as someone trying to give it up. When someone offers you a ciggie, say 'No thanks, I don't smoke.' – pc.ableChannel your energy

at the same level of effort regardless of what that activity is. If you can, you are not in pain, you are just experiencing discomfort, whether mild or severe. Depending on the biological process causing that discomfort, this could in time lead to pain - it

Challenge After initial reactions of shock and disappointment, the cancellation of the 2007 Abingdon Marathon – a much-loved forumite fixture – triggered an avalanche of questions about just how much time and effort goes into organising races. "It can