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

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

-training, injury and lack of motivation, so it's in your interests to be realistic and up to date," explains Frapwell. "To develop as a runner, training at the right pace is essential. Base your targets on current fitness levels." Run a time trial of 2K as fast