When you first take up running, what gets you out the door is sheer enjoyment. It's this that motivates you to complete your first race (and fans the desire to target your second and third...) and gives you the immense satisfaction of putting a

When you first take up running, what gets you out the door is sheer enjoyment. It's this that motivates you to complete your first race (and fans the desire to target your second and third...) and gives you the immense satisfaction of putting a hard

Go easy more oftenThe physiological adaptations that increase your speed happen during recovery, not training. Leg-searing rides and runs put your body under great physical stress. To cope with that kind of pressure your body strengthens itself

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

, a 5K run on Tuesday and a 20K cycle on Wednesday. For an intermediate-level triathlete, it might break down to a Monday pyramid (increasing the distance in each set) swim session of 2.8K in 50 minutes; on Tuesday, a one-hour bike loop with threshold

comfort zone to gain speed and stamina increases motivation and confidence, making running fun again," says Hamilton. The Sign: You avoid challenges such as racesThe Solution: "Some runners shy away from competitive situations because they fear failure

Beginners and returning runners set themselves up for failure by doing too much too soon. Instead, start with slow, short distances and plenty of cross-training. Avoid overdoing it by increasing your mileage by no more than 10 per cent each week; every fifth week drop

surface to run on – so it's generally a good idea to recreate outdoor conditions as much as possible on the treadmill by setting it to a 1% incline or increasing the speed slightly, to adapt slowly to outdoor running. When you do get going outside

actually increases your sex drive. Experts at www.pponline.co.uk say that men’s testosterone levels increase after a work-out. And a recent survey reported that women who listed running as their favourite sport also had more adventurous sex lives. All

, fight heart disease, reduce the risk of diabetes, reduce blood pressure, fight infection and help boost the immune system.Five StarEating more portions of fruit and vegetables – a minimum of five a day – really does increase your life expectancy