91Èȱ¬

• Never say never
  You see people in life who are extraordinary and have achieved amazing things. They're no different from anybody else on the planet. They're just ordinary people who kept going.
• It's a cinch by the inch but it's hard by the yard
  It's amazing what you can do when you set yourself goals. During a long distance race I break it down by the markers. I think 'Right, I've got to get from 14 to 15, I haven't got to do anything else.' When I get to the next one I just think about 15 to 16. Any task is easier to tackle when you break it down into tiny little segments.
• Stay positive
  In a marathon, the race really starts at 18 miles. That's when the pain kicks in. You float between negative and positive moments. Put one foot in front of the other, focus on your breathing and ignore the pain. Remember, your body can do much more than you think it can. Hold onto the positive moments and ignore the negative ones.
• Fail to prepare, prepare to fail
  Make sure you take care of the little things. Research your events properly, in terms of the food and kit you'll need. For example I only wear certain t-shirts for a race because they don't chafe. Preparation gives you confidence and strength.
• Keep your discipline
  Make yourself a weekly training schedule and stick to it.
• It's never too late to start
  My mum's 70 this year, and I encourage her to go out for a 25 minute walk three or four times a week. She power walks it and she says 'I feel so much better.' She had heart valve transplants nine or ten years ago and it was touch and go as to whether or not she was going to live. If you look at her now you'd never guess.
• Seize the moment
  We all get 24 hours a day but it's up to you how much you put into them.
• And remember, it's good for you!
  Human beings were designed to exercise and be active. As soon as you're moving your body enjoys it so get your trainers on and get out there!

Chairman of the Kidney Wales Foundation and HSBC Cardiff 10K Organising Committee Roy J. Thomas said "This year's HSBC Cardiff 10K and 2K Run was our biggest and most successful in recent memory. The event has shown Cardiff in all its glory as a city of sport and generosity and we are now looking forward to building the event further in the run up to the 2012 Olympic Games. We would like to thank all the businesses and fundraisiers that have taken part in the Run and our patron Katherine Jenkins whose participation has sent a huge message of hope to children affected by kidney failure."

If you feel inspired to get your running shoes on, why don't you get in training for next year's event?