, we really celebrated, jumping around – and wheezing – under the dark, wet sky.”Hays often thinks of that moment, especially during those inevitable times when his motivation begins to wane. He reminds himself that his two friends are expecting him

they need to function properly," says Edwards. "Deep, long breaths activate the parasympathetic nervous system, slowing down your heart rate and reducing anxiety." My last race was a shocker – and now I've lost my motivation What's happening That brick

Last year's winners, from above clockwise: Mick and Phil Curry; veteran Ron Hill; cancer survivor Keith Passingham; rising international star Steph TwellEach time we lace up our shoes, we explore new territory—not just on the road but within

.Like most of us, Kirste had only started running to shift unwanted pounds. Her diagnosis changed all that: running became both more physically draining, and more mentally uplifting. Kirste says that lacing up her trainers was the best boost she could have

."It's hard to be motivated about something that's too far away to get excited about or too big to believe in," explains cognitive hypnotherapist Trevor Silvester (questinstitute.co.uk), also a keen sportsman.Set smaller goals, and you'll feel proud

they need to function properly," says Edwards. "Deep, long breaths activate the parasympathetic nervous system, slowing down your heart rate and reducing anxiety." My last race was a shocker – and now I've lost my motivation What's happening That brick

giant leap is best.Saving timeFifteen seconds here, a minute there. It doesn’t seem like much, but watch how fast it all adds up.19 Get all your kit ready the night before. Even loosen your laces so your feet slide right into your shoes. That way, you

Every time we lace up our shoes, we explore new territory – not just on the road, but within ourselves. When we churn out a finishing kick on spent legs or push ourselves miles further than we ever thought we'd go, we're uncovering hidden strengths