"Most dogs make great running partners. Their enthusiasm is contagious, and they’re ready to go in an instant. Make sure you both get plenty of water afterwards."

"Develop a solution based way of thinking. For every excuse not to train there is always an alternative. If you want results, find a way, not a way out."

"Some people, such as vegetarians, find it harder to get enough protein in their diet. Whey or soy based protein powders that you add to skim milk or water can help to boost your intake."

"If your diet feels too strict, have a monthly junk day, or cheat meal. It will help keep your sanity, and you’ll burn it off on your next long run."

"Variety is the spice of life. Change things around regularly by running to different locations, on different days of the week, and at different times of the day."