’s World playlist – designed specifically for long runs and perfect for those training for a spring marathon.RUNNER'S WORLD Playlist no.4: Long Run MotivationThis mix is designed to keep you motivated and focused over a 90-minute run, using melodic tracks

as they seek new challenges. If you don't know it already you will soon. Running is an elixir for long life. It wards off illness and disease, promotes virility, boosts your immune system and reduces the risk of cancer and heart attack, but how do you make sure

– 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

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

with total flexibility in terms of how and when to clock up those miles. Online running community fetcheveryone.com has monthly mileage groups, which are great for motivation. You could even run the year – 2010 miles works out as 38.5 per week! Start a

Andy Dixon, Editor-in-ChiefRunner since: 2007Biggest running achievement in 2011: Achieving a new marathon PB (3:08:33) at Boston in April. I trained hard for four months, gave up booze and organised weekends around long runs, so it was nice when

motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off

your session in. And morning running has the added benefit of raising your metabolism – so you will burn more fat all day long. “Exercise at 8am and your metabolism will be elevated till nine or 10pm,” says Marshall. “But if you train at 6pm, you only

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 different

– that is, if you do one long run and one set of intervals or hills.If you want to stick with your diary, record how you felt instead of how much you did. Running, ideally, is something you do with your head as well as with your legs. None of this should