I usually enjoy running, but I'm starting to find it boring when I try to do longer distances. Is there anything I can do to keep motivated?

Sometimes you just need to remind yourself why you’re doing this, and chart your progress so you can see what you’re achieving. For example, having that race date in the diary could be all you need to keep focused. You might even want to visualise crossing a finish line, milking the applause ringing out and collecting that medal. It could really help to push you on longer runs.

Alternatively, mix things up. If boredom’s an issue, that suggests you’re running distances at a comfortable pace and it’s time to change tack. Include a little variety – running a route the other way, switching terrain, or heading out in different weather. You can mix leisurely jogs with sprints, and so on.

It could also be down to the time of day you set out. Early-morning runners should try evenings, and vice versa. Or get the maps out and take a drive, finding new areas to explore on foot. One solution lies in timing, whether using a state-of-the-art app or a good old stopwatch. Work out your split times and use those as motivation, charting your progress and going out to beat them next time. Perhaps it’s also time to rediscover the fun aspects of working out.

Maybe try inviting friends to join you or enrolling with a club. And if you want to stick on your own, an MP3 player or smartphone and your own choice of music or radio might help, as long as you remain aware of what’s around you for safety. If you’re still struggling, consider a brief break. Switch to fitness walking, cycling, an evening fitness class or gym work. In time you might crave a return to the pavements or tracks.