No major life overhaul necessary – simply follow some of these tried and tested expert tips to be able to run faster, build endurance and find your running mojo

Words Katie Campbell Spyrka

Woohoo! A shiny new year filled with poftential and possibility is here. January is the month on the calendar where we have grand plans and fire in our bellies about what we’re going to achieve in the year ahead. So what better time to revive your love of running, set meaningful goals, kickstart your motivation and perhaps try something new?

To help you get the best out of your running this year, we’ve sought out great new kit, canvassed athletes for their top training tips and have pulled together the best expertapproved advice, techniques and experiences to help you upgrade your running in 2019. Whether you’re new to running, run for the endorphins, exercise to carve out some headspace, or plan on a new marathon PB this year, try these great ideas for size.

#1 Try Lucy Charles’ treadmill hill session

Stumped for treadmill ideas? Try this simple but effective interval favourite from Ironman athlete, Lucy Charles: set the treadmill to an incline and run for a hard effort for two minutes followed by 60 seconds rest. Repeat for 10 reps.

#2 Join a virtual running community

Boost your treadmill mojo with free-to-join Zwift Run, an online virtual training ground that enables you to ‘run’ with athletes from all over the world as you navigate virtual routes. Ace a tempo run or follow a training plan (from 5K to half-marathon) while Zwift measures your treadmill speed and cadence. You’ll need a footpod (try Stryd or Garmin) and a smartphone or tablet. zwift.com/run

#3 Try something new: Plogging

Get social, do your bit for the environment and top up your mileage by plogging – a mash-up of jogging and litterpicking, derived from Sweden. Just grab your friends, a bin bag and go!