training log...and keep it up all year! Plot your improvement over 2010, and just think how proud you'll be when you look back in December.A training log is unbeatable for motivation – it'll help you focus on long-term goals, and you'll notice

of the course as they feel able to do. There's no need to worry if you're no Paula Radcliffe or Haile Gebrselassie; Jane describes herself as an ‘improver' and she's been running for 15 years. "On the long run, runners at the back of the pack were accompanied

temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.Take A DipBoth ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation

the intensity up another notch, you'll need to lower your weekly mileage to avoid injuries and burnout. Here, you'll fine-tune the speed you acquired in phase two, by building fast-twitch muscle fibres, improving your running economy and further strengthening

stretch back to the finish.The Glynneath 5 is festive fun for all abilities, with beginners made very welcome. Among the staggering array of prizes are Improvers' Trophies for anyone beating last year's performance, and team prizes for father and son

) The new and improved Great Yarmouth Road Runners East Coast 10K still comes with PB potential as standard. But now it kicks off in the lovely setting of the freshly rejuvenated St George’s Park before taking in Great Yarmouth’s charming historic quays

its place, but you do still need to give your muscles a break.Relax Don't feel guilty about getting the amount of rest you need. It won't harm your running or your fitness -the right amount of rest will improve your running.Take it easy If all of your

healthy option and a great source of lean protein, essential for muscle repair and regrowth after exercise. The Omega-3 fatty acids found in fish will also improve your running performance by enhancing oxygen delivery and energy levels, as well as having

and next time the circus rolled around, I hopped aboard.My training has gone solidly, and my stats show constant improvement. The big downside of that has been missing out on family stuff. If I do another Ironman I must work out a way to make the schedule

should be speeding up or slowing down for the particular session you're doing. (It's surprising how many of us take our recovery runs way too fast, for instance.) Also, a monitor can help to reflect your improving fitness and act as an early warning