to walk I make sure it is a brisk pace, which is often quicker and more efficient than running. Having the mentality ‘it’s going to make me a better runner’ is a good motivator. The terrain you are on can make a big difference too. On roads there aren

should last you 500 miles. However, this also depends on, among other things, your weight, running style and the terrain you use them for," says Martin Exley from Brooks Running. If you are unable to calculate your mileage there are two other ways

1. Zoo Stampede (Whipsnade Zoo 10K) Where: Bedfordshire When: June 7Kick off your racing career with something a little bit different – run with the animals – as well as 500 other runners – at the Whipsnade Zoo Stampede in Bedfordshire

, promising toddlers in the family fun run as warm a welcome as rising GB stars in the main event. Wiggle Thunder Run 10K (Derbyshire, April 26) Roaring onto the UK’s off-road listings this year is a new, heart-hammering 10K on the outskirts of Tamworth

. If you're a trail newbie, the clear signposting, firm trails and frequent water stations should ease you gently to a new terrain. With camaraderie to rival the original hero and his Merry Men, this is one forest run you won't forget in a hurry. Enter now

to challenge yourself, to take a step outside your comfort zone.Challenges galoreThankfully, there are many options in triathlon. You can go long, go short, off-road or just go somewhere else to enjoy the sport. Age-grouping, at either European or World

though. Named after a mystical circle of trees at the very summit – the ‘Roundabout’ – the course offers runners an entirely off-road, undulating (with the occasional nasty tough hill) run, as well as spectacular panoramic views over the Begwyns. Last

to maintain training levels and force you out on days when you might be tempted to miss a training session. Where possible, stay off the road. In more than 30 years of running, I’ve missed only a few scheduled races or training sessions; I think it’s because I

's hilly or flat, on roads or more challenging surfaces, and where the feed stations are. Find out as much as you can and then incorporate the information into your training runs.Whether you spend five or 25 hours training each week for triathlon, it makes

that await in Worlebury Woods. Two off-road laps through thick forestation present runners with some tough and mucky ascents, as well as the occasional slippery downward turn. All aches and pains are sure to lessen as you catch sight of the seafront again