surface to run on – so it's generally a good idea to recreate outdoor conditions as much as possible on the treadmill by setting it to a 1% incline or increasing the speed slightly, to adapt slowly to outdoor running. When you do get going outside

– you've got ready-made running partners!"Tortoise or hare?Training camps are welcoming to runners of every speed and ability – at the RW spring camp, for example, a lap system on the long run means that each runner can complete as many loops

If you don't have a big race in your sights, it can be hard to stay focused. Challenge yourself, or join others with weekly, monthly or annual mileage targets. By setting yourself a mileage challenge you can combine the motivation of having a target