not tell a training colleague or family member? This will help increase your determination to achieve them.Time LimitedTime limits must be set.
by eating foods such as broccoli, spinach and fish. Protein helps to steady hormones so include some in every meal: add dried fruit and seeds to your porridge; cheese to a baked sweet potato and tuna; or make hummus - chickpeas are loaded with protein
-regulating melatonin and its mood-boosting counterpart, serotonin. First defence: Carb-rich foods help lift your mood by triggering the release of serotonin. Eat wholegrains alongside protein sources such as turkey, cottage cheese and fish. These contain tryptophan
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
fitness and build on it. Whether you want to work on your motivation, speed, strength or endurance, we’ve got a plan for you.SUMMER ACHIEVEMENT: Became a runnerAUTUMN GOAL: Stay motivatedThis summer, you became a runner (maybe again). Congrats. Now
is knowing just what to tweak and how to tweak it. This is the challenge we issued to our panel of experts: tell us the little things that will help us train and race smoother, easier and faster. No suggestion is too trivial. Individually, some of these tips
should help you prevent an increase in either by more than 10 per cent per week. However, it's what you may be leaving out of your training diary that could be the real key to improving your running. Next time you're writing up a training session
be taken as evidence of weakness, betrayal or lack of commitment. You are still a runner. It's still a major part of your identity. Taking the occasional break, or trying something new, will simply help to keep it that way.
loads of advice from our coaches and experts. Don’t miss:How to stretch and use a foam roller with physio Sarah Connor.Beat race-day demons with the help of sports psychologist Victor Thompson.Nutritionist Ruth McKean talks race-day nutrition and answers
climbing (both sitting and standing) and over-gearing sets on their turbo trainers.Face The Facts, And The ColdBut not everyone has a turbo trainer and even with the aid of motivational Tour de France DVDs, long-distance turbo rides can become a little
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