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

, at least I feel as if I’ve given it my best effort.” Time savings: 10-15 seconds Cut CornersRace courses are generally measured along the most efficient line through turns. When you stray from those lines, you’re actually adding to the distance of the race

surface to run on – so it's generally a good idea to recreate outdoor conditions as much as possible on the treadmill by setting it to a 1% incline or increasing the speed slightly, to adapt slowly to outdoor running. When you do get going outside

five and 16, with a bit of a peak between seven and 13. But the differences in activity were staggering; while some ran in play for an hour a day or more and a further hour in other sports, others logged precisely nothing in play and a minimal 15

to make any post-run socials that are an integral part of any club's cohesion. "Mine's on my way home from work, so it's virtually impossible for me to justify not going – and I can enjoy a relaxing drink afterwards knowing I've got an easy 10-minute jog

that are generally inspiring, such as Jane Tomlinson." [Tomlinson, who was diagnosed with terminal cancer in 2000, completed a number of grueling fundraising challenges in the years that followed, including the Florida Ironman in 2004. She died in 2007]"They can help

:45 to 3:00, I’d be happy. And that wouldn’t require crazy amounts of training, strict dieting. I did 20 years of that.It depends on the weather, but, yes, under 2:10. The course record for New York is 2:08. But here’s another stat for you: Laurent Jalabert