"The 50 Best Running Tips Ever"

Whether you're a trembly-kneed beginner or a foot-sore veteran, it's never too late to learn more about the world's oldest form of fitness.

Fast Thinking

Be Realistic
Have achievable goals. Write them down and reassess them on a regular basis. Make them positive, so instead of saying, 'I will not get overtaken in the last mile,' say 'I will hold my position.'

See The Big Picture
'Make every run feel significant by looking at it as a small goal that forms part of the bigger goal,' says sports psychologist Andy Barton.

Visualise Success
Use visualisation techniques to improve results and combat nerves. 'People can put on muscle by using their imagination. When you mentally rehearse something micro muscles actually move. Make sure you're relaxed. Visualise doing well so you can tap into your feelings,' says Barton.

Disassociate Yourself
Use disassociation as a post-mortem tool. Want to see where you may have gone wrong? Look at yourself from outside your body and see what you were doing as if you were a coach.

Start Pumping
Imagine oil is going through your body to make your limbs feel loose, or that your legs are pistons. It might sound crazy but it works.

Get In Tune
Use music to get in the right mental state - but don't always go for the Rocky theme tune. Classical music may be more effective at relaxing you, and you run better when you're in a relaxed state.

Stay In The Moment
'For a marathon, think in terms of the first mile, then the second mile. The more you stay in the moment the more effective you are,' says Barton.

Tarquin Cooper

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