like the social pressure of knowing that a friend or a group is waiting for you to make you head out the door. It's also often more fun than running alone, especially if you're doing a long run or speedwork.Try something newThe fitness world is full

. If you've planned speedwork, run easy instead or take a day off altogether. You will not lose fitness over a day, or even a few days, of rest. Unfortunately, most runners have a hard time following this advice. Many runners insist on adhering

: In the last few weeks, I've been reminded how much I enjoy running with other people - when I'm out on my own, it's so much harder to keep going and keep up the pace. I'm a morning runner, and after having to reschedule a long run I also learned the hard way

their 22-mile marker on the other side of the road.14, 15, 16 miles and we are still going strong with a never ending chorus of cheering and support from the thousands of spectators lining the route.17 miles and there are the signs for the Runner’s World

1983 London Marathon winner Mike Gratton has been voluntarily advising runners live on our forums since 2004. This marathon training programme forms the core of his advice for anyone seeking to run seven days a week. It's suitable for men and women

before, Sue took too much from her body and struggled to recover in time to race optimally. But that’s what build-up races are for - make your mistakes, learn and move forward as a runner so you perform when it’s important. Beware the greedy runner. When

me?! Fripps I always say hello to runners, cyclists and walkers and if I'm on a long run and I'm a bit bored I give a cheery wave too. If I get an equally cheery wave back it perks me up for the next few miles! Lou-Lou My family live in Liverpool