to create a star shape. As you land, bend your knees until your hands can touch the floor on either side of your feet. Do one or two sets of eight to 12 reps. Track your progressKeep a training log and you'll almost certainly become a better triathlete

and your current energy level, Is this run reasonable or is it asking too much? Experience will help here, because it will help you to discern the difference between exhaustion and a lack of motivation.Sound advice Be sure to always make your plans specific

shows that when carried out over 12 weeks, it can significantly improve performance above endurance training alone."A strong body will significantly reduce the likelihood of injuries such as knee complaints and lower back pain. When recovering from

. "Research shows that when carried out over 12 weeks, it can significantly improve performance above endurance training alone."A strong body will significantly reduce the likelihood of injuries such as knee complaints and lower back pain. When recovering

a run. The fitness will return. – Jennster In some ways, it may be harder for you than for a complete beginner. My best friend used to be a really good runner before having knee surgery. Since then, the mental battle has been even bigger than

at a local park, I was so proud of myself. I have been running ever since.”6. Sign up for a race “There is always something very special about taking part in and finishing a race, whatever the distance. You will be surprised how motivating it is to have

fresh and exciting. “And taking yourself on to the trails or into the woods is a great way to beat runner’s blues,” she says.Top tip Learn how to use a compass“MY LEGS HURT AND I’VE GOT SORE KNEES”Serious injuries are no fun. But minor niggles, aches

friend Kylee Goode," she says. "We use a dog lead with a collar at each end attached to our knees. If anyone comes between us, they're likely to get kicked in the neck." Simple measures such as wearing different-coloured swim caps and a brief announcement

’s time to stir up your routine. When you do the same run, day after day, you’re seldom challenged and your motivation is bound to sag. Think of it this way: if you eat a tuna and salad sandwich four days in a row, you’ll probably notice how delicious a

-marathon with a younger friend in 1985, she’s only been running regularly from the age of 61. A life-threatening skiing accident left her with a recurrent knee and shoulder problem that hampered her tennis form, and forced her onto a treadmill as part of her