by building more muscle fibres and boosting its aerobic engine. Push yourself to your limits twice or three times a week but ease off between hard sessions. Go back to basicsLike a golfer's swing or a runner's stride, a cyclist's pedal stroke, bike

is "I can't do this and I want to go home"?In truth, we all have moments when we doubt our ability and feel nervous about what lies ahead, but you can banish this doubt and anxiety by exercising and strengthening your, if you will, 'confidence muscle

will lead to bulky muscles. But if you keep the weight low and the reps high, or find the right circuits class, you'll build strong muscles without adding bulk. "Strength training increases resistance to injury and enhances performance," says Lane. "Research

will lead to bulky muscles. But if you keep the weight low and the reps high, or find the right circuits class, you'll build strong muscles without adding bulk. "Strength training increases resistance to injury and enhances performance," says Lane

. Anecdotal evidence also suggests that being positive helps runners battle back from injury more quickly.Variety packIt's a truism that variety is the spice of life. Cross-training will help you strengthen muscles other than those used in running. "Running

’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

first thing will be slow and put me at risk of injury. Start slowly and let the run come to you – walk first, gently jog and then speed up until you hit the right pace. Your muscles will have warmed up by the time you run full pelt, and you won

, and associating to actually focus on the feeling," says Lewis. To associate, start from the head and work down, assessing each area or group of muscles. "Keep your pace in line with the information you gain from your body monitoring, from heart rate to basic

’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

. Not only is this a great way to strengthen your fast-twitch muscles, it’ll also fine-tune your form, says exercise physiologist Greg McMillan. “With each repetition, alter how you move your legs or arms or body position,” says McMillan. “See what happens