enough to cut the run short, or simply walk for a while."I won't be able to sleep the night before my race."Well, maybe not, but it won't matter. Concentrate on sleeping well two nights before your race, and you'll be okay. That's the night that counts.

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

You've trained for months, but race day arrives and something disastrous happens: a bad night's sleep has drained your energy, a freak hailstorm slows you down, a killer cramp forces you to walk. Was it still worth it? Of course it was, if you heed

be as effective as antidepressants. Nonetheless, "a lack of environmental light can make you feel low because light deprivation affects hormone levels", says Victoria Revell, a chronobiologist at the University of Surrey. This means an imbalance of sleep

. And sleeping. And sitting around with family and friends. After all that, how many minutes are left for a run? On too many days, none. And that’s precisely why we started researching this article. To make sure you never utter the ‘not enough time’ excuse again

-morning run, but the weather's bleak and your bed doesn’t seem to want to let you leave.What's your brain saying? "You go running - I'm sleeping in." Should you listen? That depends on your body, not your mood. If you've been overtraining or feel aches, pains

you eat a larger breakfast and lunch, run with a well-fuelled body and then eat less – and sleep better – at night.”Start Your Runs One Minute Per Mile SlowerTake a cue from the Kenyans and start every training run super-slow. “Let the run ‘come to you

less stressed, enjoyed better sleep and were more content. Not surprising, really.Get your oats IIOats are the ultimate fuel for runners. The high content of complex carbohydrates and soluble fibre means a slow release of energy. A study of 10

. Do it first. It sounds crazy, but many women run as early as 4 or 5am, when interruptions and excuses are least likely. If you have trouble overcoming the temptation to sleep another hour, set your shoes and clothes by your bedside so they serve as a

. 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