's Politik. They can propel you uphill and dig you out of ruts.Skip Repetitious electronic or trance beats. They might start to grate on you during the later miles when it takes more energy to stay fresh and motivated.Final StretchAt the end of a run

and it adds variety to training,” says Dewar.10-minute gentle warm-up 15-20 minute fartlek, varying the length and time of the faster bursts10-minute easy recovery run10 minutes of stretching Dewar suggests using local landmarks such as lampposts to vary

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

. "It's a good way to stay motivated, as you can see what you've done and what you have ahead of you, and can tick off the things you have achieved," she says.11. Stretch yourselfMany of us fail to stretch properly; incorporating it into your training

of assessing your progress, but sometimes it creates pressure that you just don’t need.I resolve to Join a running clubWhy? A club will add structure, motivation and competition to your running, as well as adding a new social dimension to your favourite sport

of speedwork. Speedwork. That is against the principles of the baggy shorts brigade. We don't do speedwork. Never mind, it will do no harm to learn about it.We got to the park, and the lesson began. On a 50-metre stretch, just practising the basics. "Lean

or lower body exercises, alternating from one day to the next. They don’t take long, but have real benefits."Stretch regularly"I think that when you get older, stretching becomes more important. Running makes your body stronger, so you need to stretch just

cross-train, lift weights or stretch. Fast Fix: Do one of these three things once a week to increase strength and flexibility, and correct muscular imbalances.The Problem: You never race, so you run at the same (slow) pace all the time. Fast Fix: Reap

StretchesOver the last couple of years, I’ve tweaked my pre-race stretching routine after a physiotherapist friend suggested I’d get plenty of benefit from only holding my stretches for a short time,” says McMillan. “Since then, I’ve been holding stretches

loads of advice from our coaches and experts. Don’t miss:How to stretch and use a foam roller with physio Sarah Connor.Beat race-day demons with the help of sports psychologist Victor Thompson.Nutritionist Ruth McKean talks race-day nutrition and answers