Here are a few important pointers to remember.

First, be consistent.  The miracle of physiology and fitness happens best when you are consistent in your training.  It’s better to run regularly, even if a little less, than to “binge” on training and then rest completely (sometimes, because you’re forced to!).

The best way to avoid this is to have a plan. Work through the plan and the plan will work. That plan needs to include your weekly longer run, some easy recovery days, important strength training, and the occasional harder training session that improves your speed and your strength for the hills that await you on race day.

Very importantly, your plan must also have rest days, where your body gets the chance to regenerate and recover.  It’s crucial to remember that it’s not the running that makes you fitter and faster, it’s the rest after the runs.

Join a community to keep focused. If you are based in JHB and CT, you can sign up to the adidas Runners community. You will get a voucher code giving you 15% off running gear to shop online at adidas, and you’ll get updates to follow my 21km programme every week, here is the first edition: Aerobic Conditioning Programme.

The next important principle is to “be smart” and listen to your body, it knows what is needed, and it’s going to try to tell you, but you need to be tuned in to hear it! A big part of being smart is developing self-awareness.  Be aware of your fatigue levels, your mood, the quality of your sleep, a slightly scratchy throat that betrays looming illness, and a tight calf muscle or Achilles tendon that might become an injury.

And finally, enjoy it! Be social, and run with friends when you need to, and run alone when you need the focus and solitude. Use the programme as a way to invest not only in your body, but also your mind, and your spirit.  Take charge!

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