week-on-week improvements, perfect for keeping you motivated in the long-term.Those returning to running after illness, injury or childbirth also need to take things slowly at first – though you might not consider yourself a novice your body will take a

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

will lead to bulky muscles. But if you keep the weight low and the reps high, or find the right circuits class, you'll build strong muscles without adding bulk. "Strength training increases resistance to injury and enhances performance," says Lane. "Research

will lead to bulky muscles. But if you keep the weight low and the reps high, or find the right circuits class, you'll build strong muscles without adding bulk. "Strength training increases resistance to injury and enhances performance," says Lane

strong swimmer because there are so many areas in which you can improve?Even an injury can be seen in a positive light. "Think, 'Great, I don't have to train'," advises triathlon coach Steve Trew. Instead, do all the things you've been putting off

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

, consider including some new details.Beyond reason "When you log your training, it's always worth having a motivational reminder on each page to tell you why you are putting in the effort," says Smythe. This might be anything from "marathon in September

that positive health-related behaviours acquired in childhood are more likely to be carried into adulthood. Importantly, running together also gives families time to talk. There are risks, though; over-training during childhood can lead to injury, even in later

if they're generally aware of your long-term safety," says Rob Pullen from the Owls running club in Leicester (owlsac.org.uk). Ask what contingencies they have for injuries during runs, whether they have insurance, and ask if they have a group for runners

minutes in other sports. Generally speaking, a lot of parents were happy with the amount of running their children did, though one in three weren’t and there was a variety of reasons for that.‘He’s far too keen to get a lift anywhere rather than use his