• Whether running the Saturday 4k time trial at Bluewater, or the New York Marathon, the same rule applies... namely lay out or your running kit and prepare the night before. Getting up late and flustered usually means one thing... "Oh no, I've left my running shoes behind!" It can and does happen... simple advice: plan and think ahead, don't be stressed.

• Try taking a morning bath or an invigorating shower to wake up cold muscles and a sleepy head!

• Arrive a little earlier for the run. If you park up in the car park why not do a thorough 15/20 min warm up that includes jogging over to the start. This will raise your heart rate and prepare your body for running that little bit harder than you may have in training.

• Think ahead about each 4k run and try using it as an opportunity to reflect on how you're running. This may include for example... can I try to be a little more confident in my running style? Is my heel strike and foot fall too harsh? Is my back upright and do I run economically? Maybe my upper body is weak and I don't work my arms enough? Am I stiff in the shoulders? (this can lead to tight neck muscles and related postural problems). Even over this relatively short distance, your shoulders and arms can get stiff and heavy, so why not practice dropping your arms to your side and loosening them for a few seconds to relieve tension. Am I breathing well? Is my breath shallow? Do I need to improve my lung power? How is my balance? Am I striding with purpose and confidance? Can I leap and bound or change my stance assuredly if somebody cuts across my path? (as will happen in races). This is linked to the bodies 'proprioception' (balance and co-ordination). Do I run too fast over the first few kilometres? Then do I slow and fade? Should I practice running a negative split? This means running the second half of the run faster than the first half. Maybe rather than trying to run harder than you're used too all the way, try throwing in a few 'surges' then easing back to allow the body to recover.

• Remember that running is about getting fit, having fun, and asserting control in ones life, striding out literally for that life affirming moment... but look around you and note how your fellow runners are progressing each week. There's nothing wrong with being a little competitive, even if you don't make a habit of being so in every day life. Why not subtly try and sit on the shoulder of a runner of the same perceived level as you, and see if you can beat them this week! But heed the runners code of ethics... never crow in beating a fellow runner, it will come back to haunt you on another day! Always show your fellow runners the respect and courtesy you'd expect from them... even if you did beat them in that last big push! Take time to shake their hand and say "well run". You will feel so much better for it.

• If you have any injuries or 'niggles' listen to your body and avoid running for now. Seek advice or treatment to avoid potentially catastrophic results at a later date. (The PHYSICAL FIX Sports Injury Clinic inside SheRunsHeRuns can help). Never run if you have any form of chest cold or infection.

• It's worth reflecting that even if you are progressing well and running good times, progress can be slow and you may peak and plateau. This is when you need to reflect on your training and ask yourself if you're not pushing hard enough or you may not have enough structure in your programme. Running slow teaches you to... Run slow!

• You may have been really flying in the 4k, but as in any run you may have the occasional bad run when you feel heavy legged or tired. This does happen, a bad day at the office! You may have had a bad night's sleep, or no energy from not eating enough. Stress and a chaotic lifestyle will reflect in your performance. Don't be too hard on yourself if this does occur.

• Don't stand around getting to cold after the end of the 4k, put on some warm clothes and warm down by light jogging and easy stretching. Get liquids and a good healthy breakfast in you as quickly as possible!

• Finally building a solid base of running miles takes time, trying to do too much too soon can lead to illness and injury. The ten percent rule is just that... never increase your mileage by more than ten per cent a week.

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