of Running Well (£14.99, amazon.co.uk). "Working backwards from your goal, incorporating all the other stuff in life you have to fit around your training – from kids to work – will help you identify what is realistic in your specific time frame." Get it down
their goals over time as a runner, you need to make sure there's a group, at least at the start, that's on the same wavelength as you," says Fraser Smart from Kirkintilloch Olympians (kirkintillocholympians.co.uk). All clubs will claim to be 'friendly
Rusko. Lie down for 10 minutes at the same time each day (morning is best), and record your heart rate. Stand up and note your heart rate again after 15, 90 and 120 seconds. Well-rested athletes demonstrate consistency between measurements. But Rusko
