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

,000 expert tips on nutrition, motivation, training and more.Whether you're a complete beginner or already have your sights set on a PB, this 300-page book can help you train and run better. The Complete Guide to Running is divided into 10 key chapters

should experiment to find out how long you need to wait before running,” explains nutrition expert Asker Jeukendrup. “But we believe that people can run within as little as a hour after eating.” So you can still train after an evening meal.Top tip Eat

’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

't demand too much of stiff muscles, which can cause injury. To avoid muscle soreness later on, warm down thoroughly and stretch after running. Nutrition is also key for early-morning runners. Have an early breakfast so you don't conk out halfway round

on training runs and recent races. You also focus on mindset, pacing, fuelling and nutrition.Outcome-focused: Your confidence as a runner is based on race times. You're driven by how people will view your achievements.Process-focused: Your confidence is based

Since launching our Heroes of Running Awards 2010 (in association with Aviva) last month, we’ve received many nominations for people who’ve achieved amazing running feats, and used the sport as a force of change in their own and others’ lives.Now it

at RUNNER’S WORLD – and one that we will address in a future article – was the desire for information about running for children. When we asked parents what questions THEY wanted to ask, we found common themes in:NutritionHow fast, how far and for how long

BreakfastIf you’re eating a light breakfast and a heavier dinner, your afternoon runs may be suffering. “I call that ‘eating backwards,’” says nutritionist Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook. “Better to frontload the calories so