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

, and they all get so much from listening to each other; it's very motivational," he says.2. Go the extra mile If you haven't changed your race distance since you started triathlons, then the chances are your training hasn't change much, either. Even if you

Moving ForwardsLateral motion wastes energy that could be helping you move forward. So swing your arms in a mostly front-to-back motion, rather than side-to-side. “Generally speaking, everything should go forwards or backwards,” says Fischer.Speed Your

. This philosophy is transferable to the rest of us: training with company can be just as beneficial in helping you to achieve your particular goals. A partner could encourage you to adopt more variety in your running and thereby foster greater motivation

was not a successful or willing runner," he says, "I was the youngest in my age group and I was continually beaten and lost all motivation, stopped running and took up smoking instead."Like many reluctant PE-class attendees, Agyei rediscovered sport later

speed as you progress through the weeks.”3. Less swimming and  running but still a great workoutSwim session“This session has less swimming than you might expect, but this is compensated by the injury prevention for the shoulders, the core work

– From the Forum first.)We've grouped the tips into these categories, all on this page:General | Long runs | Speedwork | Hillwork | Heart rateThe name of each tip-giver - each of whom we salute - prefaces each one, and you can click through to the whole

the transition from unbeatable cyclist to first-time marathoner was tougher than he expected. He was nursing some nagging little injuries, and at the Nike-Apple press conference he talked about how "music can help with boredom that comes with running." From

not stop us; the injuries kept coming, but we had them treated an then out we would go again.’ (More from this story) Sarah Strachan on the link between the physical effort of running and the positive effect on emotional wellbeing …‘I fixed my gaze