, injury. Be assured, you are not alone.World-class triathlete Richard Stannard (10 times the fastest swimmer in the London Triathlon) was gearing up for a great 2009 season when, at the end of May, he was hit by a car while training on his bike

from injury you can maintain your resistance workouts with aqua jogging. "It removes the high impact associated with running but recruits and trains similar muscles," says Lane.2. Calculate your maximum heart rate accuratelyWomen's hearts

if they're generally aware of your long-term safety," says Rob Pullen from the Owls running club in Leicester (owlsac.org.uk). Ask what contingencies they have for injuries during runs, whether they have insurance, and ask if they have a group for runners

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

different routes, enter a race somewhere you've never been to before or just do your usual run back to front." Worrying about an old injury is holding me backWhat's happening Your brain is behaving like an over-protective mum. "People develop a

also try to mix in non-running training, like strength, posture or flexibility work during this break.Of course, you don’t need a coach or personal trainer to boost your motivation – although putting your training in someone else’s hands can help

yourself from a long-term injury. "If you don't log aches and pains, you're likely to forget about them until they become more serious," says Smythe. Prevent a long lay-off by logging any twinge. If it doesn't improve or feels worse next time you run

strong swimmer because there are so many areas in which you can improve?Even an injury can be seen in a positive light. "Think, 'Great, I don't have to train'," advises triathlon coach Steve Trew. Instead, do all the things you've been putting off

be wasted; Malcolm believes that far too many runners include too high a volume of training, without thinking any further than ‘the more miles the better'.You have to care with low volume, high intensity running of course."There is more potential for injury

. This philosophy is transferable to the rest of us: training with company can be just as beneficial in helping you to achieve your particular goals. A partner could encourage you to adopt more variety in your running and thereby foster greater motivation