diligently and consistently, and are sensible about rest, you will get the rewards. Enjoy competition. Taking part in regular competition gives you a chance to visit new places, meet new friends and assess your progress. It also acts as a motivator

Picture the scene: after 10 hard years of racing and training, you make a triathlon breakthrough by qualifying for the ITU World Championships. You're one of the finest triathletes in the country, winning the right to join Team GB.So you fine-tune your training and ensure your pe...

manage a short distance, and to be honest I don’t enjoy it that much, but I’m determined to stick at it. How can I keep myself motivated?A Targets are extremely important motivators. You already say that you want to lose weight, and be the fittest you

’s vibe can also have a significant impact on your performance – pop is a failsafe when you need a pick-me-up, so a whole playlist of feel-good beats should keep you on your toes. Plus, motivational lyrics such as those in On a Mission, Ready

to walk. I’ve since had trouble motivating myself, and when I do I always have to stop and walk. I’ve entered a half-marathon, which is a few months away, but I’m having second thoughts. Can you help me get through this barrier?A It’s essential that you

Want to find your perfect tempo and give your running a boost? Just dig out your MP3 player. Music can cut your perceived exertion by up to 10 per cent, Brunel University research has found. Effective training tracks have strong rhythms and a tempo to match exercise intensity...

Q My road race performances have remained at a similar standard during the past couple of years, and I feel that I’m training pretty aimlessly. How can I change my training programme to get a good result this year?A I recommend you focus on one key race, and based on that, orga...

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

motivation that the thought of lining up for a race underprepared. You might be raring to get out on the track for the summer athletics season, looking for a new-year PB, or focusing on an autumn marathon. Either way, now's the time to get planning

to be for that week (at least) and what each session is supposed to achieve. Write a list of your motives and goals and how it all works in the bigger picture, from fartleks to longer endurance runs. On a purely practical level, this means that you can get the right