fresh and exciting. “And taking yourself on to the trails or into the woods is a great way to beat runner’s blues,” she says.Top tip Learn how to use a compass“MY LEGS HURT AND I’VE GOT SORE KNEES”Serious injuries are no fun. But minor niggles, aches

This New Year, resolve to change your running for the better. It can be anything you like, from trying a new race distance to buying new shoes. To make sure you have no excuse for not vowing to improve, here are 20 ready-made resolutions to inspire

’t matter too much. Just keep it simple and ‘at the ready’ for when it’s needed. And it will be needed.Use free time wisely Melanie Jobes, a legal secretary, fits running into pockets of her life that otherwise might be wasted. “When I take clothes

. Anecdotal evidence also suggests that being positive helps runners battle back from injury more quickly.Variety packIt's a truism that variety is the spice of life. Cross-training will help you strengthen muscles other than those used in running. "Running

in Clayton’s shoes. As anyone who has been running for years will tell you, there are times when going out for a run can be as appealing as a two-hour stint in the dentist’s chair.Come on, admit it. The running life can become one of unabated drudgery if you

Pole Marathon – a prize worth £6,000.This extraordinary marathon first took place in 2004, with Runner's World magazine editor Steven Seaton lining up among the 15 well-wrapped competitors. You can read his report here.The runners may wear snow shoes

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

Every time we lace up our shoes, we explore new territory – not just on the road, but within ourselves. When we churn out a finishing kick on spent legs or push ourselves miles further than we ever thought we'd go, we're uncovering hidden strengths

people so you motivate each other. Do a road or cross-country race and use the treadmills together at your local gym. Join a tri club and use the sessions and advice on offer." - Tim Don "Tell yourself that training in the miserable winter makes you a

: The RW Complete Guide to Stretching Get kitted outUse the New Year's sales as an excuse to kit yourself out in the right gear – appropriate running shoes, a technical top or two and gloves and hat for the wintery months ahead.If you're running in bog