on what you have accomplished, the goals you have reached and successes you have enjoyed. Look for occasions where you stretched yourself and where can you give yourself a pat on the back.Write down both tangible and intangible achievements. Dr Nideffer

rather than a rocky fell. And always look 10-15 metres ahead – not down at your feet.Workout ideasRecovery runTrails slow you down, so they are the perfect place to do your recovery running. Aim for 20-45 minutes on an easy trail at a pace that is two

picking up the pace and eventually the walking breaks went. A few years on, I'm now a marathon runner and gone from a size 14 to between an 8 and a 10. So stick at it, it's worth it in the end. Oh, and by the way,you'll burn a lot more calories outside

Sunday last – it’s a gruelling ordeal but it really works! - Skipper's MateDrinking beer and 40-50 miles per week - weight 11.5 stone and marathon time 3:20. No beer at all and 40-50 miles per week - weight 10 stone and marathon time 3:02 (I

my mileage and practised running above 14,000 feet, but still I'd limped home after aggravating an old Achilles injury. Today I was ready for a charmed third try. I was fit, healthy and confident of a top-10 finish. Maybe I'd even break three hours

my friend wants to do is train for a marathon, or anything like that. Three or four miles a day, every other day – that’s his thing. Speedwork? Forget it. Train at the track? No way. Just make the activity a little more palatable, he asks. Please

. Which, of course, does you no good at all – just the opposite, in fact. Recovery is your goal, and what you need is an effective way to bridge that depressing gap between the day you're forced to stop running and the day you can start again.It's your

. Remember the old maxim: ‘Don’t increase mileage by more than 5-10 per cent a week.’Stress Producer: Trying to be ‘Super Mum’ (or Dad)Janis Klecker is a former Olympic marathon runner, a dentist and a mother of five young children. How could Klecker, mostly

."NUTRITIONPass on the extra carbsBread, bagels, pasta, potatoes and pancakes - you just can't get enough, right? Wrong, says sports nutritionist Nancy Clark, author of Nancy Clark's Food Guide for New Runners (£12.95, Meyer & Meyer Sport). Running two or three miles

started running about 18 months ago, initially to lose weight. I did my first 10K in September 08 in 55.32. I had a race today and finished in a PB of 43.31 - a full 12 minutes off my time in 13 months. If you join a club and stick with it you could