ability to dissipate metabolic heat. Growing pains Long-distance running places stresses on the skeleton. While running, gravitational forces increase to between three and six times the runner's body weight, depending on the terrain and length of stride

fitness and build on it. Whether you want to work on your motivation, speed, strength or endurance, we’ve got a plan for you.SUMMER ACHIEVEMENT: Became a runnerAUTUMN GOAL: Stay motivatedThis summer, you became a runner (maybe again). Congrats. Now

believe a weekly rest day is vital," says Goddard.JOIN THE CLUBButler attempted her first triathlon in 2008, thanks to Project VIper. This initiative, launched by Mark Stride, a triathlete and Managing Director with Standard Chartered Bank, which sponsors

thinking a little light jogging, a few stretches, some strides… erm, how about a little nibble on the ear, maybe a tweak of a nipple. The report in question was the 2004 Durex Global Sex Survey and 221/2 minutes is the average time we, apparently, spend

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

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

believe a weekly rest day is vital," says Goddard.Join the clubButler attempted her first triathlon in 2008, thanks to Project VIper. This initiative, launched by Mark Stride, a triathlete and Managing Director with Standard Chartered Bank, which sponsors

was not a successful or willing runner," he says, "I was the youngest in my age group and I was continually beaten and lost all motivation, stopped running and took up smoking instead."Like many reluctant PE-class attendees, Agyei rediscovered sport later

, and they all get so much from listening to each other; it's very motivational," he says.2. Go the extra mile If you haven't changed your race distance since you started triathlons, then the chances are your training hasn't change much, either. Even if you

. It is as if such an inspirational style of music cannot raise its voice in the face of so much suffering. We will have to count on our own resources in order to reach Central Park. The cadence of our stride drops but our mind focuses on the autumnal hues of the trees that we see