routine within three to four weeks," says David Allison, a running coach based in Arizona, US. So stick to a basic mix of speedwork, tempo runs and long runs, but make some weekly tweaks and adjust these workouts."For example, if you ran four one

motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off

picks up.23 Order up all four items (numbers 19-22), and you save 7-10 minutes – enough time to turn your usual five-mile run into a six-miler. Over the course of a working week, you net at least 35 minutes of extra running time.24 "Wear running shorts

motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off

you.Now - chose two or three, put them in your diary, and stick to them...I resolve to Throw away those old running shoesWhy? They smell, but more importantly they’re an injury waiting to happen.I resolve to Run to or from work once a weekWhy? A sure

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

), run loops around the outside of the field. "I do this twice a week," says mother-of-two Judie Simpson. "Once as a steady one-hour run. The second time I’ll pick it up on the long side of the field and jog the short side for 45 minutes or so."10 Forget

pass thanks to the purchase of a new pair of trainers or an unexpected PB. But if your results and motivation just don’t seem to be picking up by themselves, it could be time to turn to a running coach for help. We know what you’re thinking: running

Running addicts can be hard to take, but being laissez-faire isn't ideal, either. "Competition motivates you, but you need to focus on your own performance, not on how others do," says performance counsellor Shaunna Taylor of the Association

podcasts, providing a weekly fix of all things Ironman. Every Tuesday he and triathlon coach John Newsom record their hotly anticipated podcast in their studio (Eyles's bedroom) in Christchurch, New Zealand.It all started when Eyles was a top New Zealand