When was the last time you challenged yourself? Whatever it was, it most likely involved some discomfort, stress or fear. When you look back on it now, was it worth it and did it change you?

Many runners push themselves with events and races scattered throughout the calendar. Entering races can become addictive and for some it's hard to train at all without a goal in mind. But if you race often, there may come a time when your improving PB hits a plateau or it's just another 10km trail race. Perhaps you could try a different distance or style of event. But could it also be time for a more personal challenge?

If you want to grow, try something new. If you want to impress, focus on the thing you're good at. What are your strengths?

During the coronavirus pandemic of 2020-23, when many UK races and events were cut down in their prime, runners turned en masse to personal challenges on the trails and in the hills around their homes. I did the same around that time, creating link-ups, designing new rounds and setting 'female/first known times' on established routes in the Glencoe/Lochaber area. These have become some of my most treasured running experiences and achievements. Compared to a race, a running challenge can be personal, customised and extremely rewarding.

The term 'running challenge' might conjure up images of long-distance trails or battles of extreme endurance, but a challenge is really anything that stretches you. It will look very different for different people. It could be a hilly parkrun, a trail marathon, a classic 24h mountain round, or something of your own invention; you're limited only by your imagination!

Whatever you choose, know that growth doesn't happen inside the bubble of your comfort zone. By challenging yourself, you will progressively grow the size of this bubble. The more it grows, the more you will be able to achieve, and not just with your running. Many runners report mental, physical, career or social benefits to boot.

Before you select your next challenge, here are my 5 top tips for choosing the right one for you:

Find your why. There are lots of different and equally valid reasons for choosing to challenge yourself through running, but being clear on what you want out of it is key to selecting the right objective. Examples include:

• A specific achievement/completion
• A life-changing experience
• A fastest known time or other accolade
• To explore a new area or have an active holiday
• Motivation to train
• Wellness, wellbeing, mental health, me time
• To spend time with another running buddy/team
• In memoriam
• To 'have an epic' or find your limits
• To raise money/awareness for a good cause
• To create something original or make your own mark

Into the unknown, or pre-rehearsed?

If your goal is a transformative experience or exploratory journey, then having a big chunk of 'the unexpected' in your challenge is imperative. You might ask yourself, is it even a challenge unless the outcome is uncertain?

In contrast, if you're going for an FKT or time-limited goal like a 24h mountain round, then the opposite is true. Preparation would usually involve as much planning and recceing as possible to limit unknown quantities and reduce risk of errors.

If you want to grow, try something new. If you want to impress, focus on the thing you're good at. What are your strengths?

Invest big

A halfhearted commitment to a poorly articulated goal is unlikely to be a memorable experience for anyone. The more time, research and preparation you commit to your challenge, the more rewarding it will be when you complete it. To take this to its extreme, get creative and design your own challenge, really put a bit of yourself into it to get the most out of the process.

You could try building your challenge around stuff that you love, like waterfalls, cafes or viewpoints. I've seen some ingenious challenges based on skylines from favourite locations and historical linear features, even fell names! Can you spot a gap in what already exists? Is there something obvious that hasn't been done? Plot the line of least resistance between them to create your personalised adventure.

2023 marked my 10 year wedding anniversary. To celebrate my husband and I plotted a linear route from summit of Ben Nevis to our front door, and called it the Run Home challenge! It was a stunning day with an inversion on Ben Nevis and totalled 38km and 3000m of winter fell running. We wanted a challenge that we would always remember. Better than any gift!

Do it in style

Whether solo, supported or self-supported, team, pairs or relay, the style that you assign to your challenge is closely related to what you want to get out of it. A solo approach (without any outside help) can be low-faff and flexible but means carrying your own supplies to be self-sufficient. A supported approach is best for maximising pace and brings the added value of sharing your journey with close friends or a team, which can in itself be really special. Whatever you choose, your impact on the environment is also an important consideration. How many supporters do you really need? Too many can unnecessarily increase erosion of popular mountain trails. Will you use a car or be human-powered? Do you really require that new kit or clothing?

The first running challenge that I ever 'created' for myself was the UK Big 3 Challenge, an attempt to link the 3 big rounds of the UK, instead of the 3 peaks. I took a multi-day approach and drove between the rounds (i'm no John Kelly!) ;I made myself accountable by raising £2000 for the John Muir Trust and WaterAid but in so doing got very stressed about failing and losing any of the sponsorship I'd raised.

Location, Location, Location

It's a great idea to look closer to home for your next adventure or lifetime aspiration. The landscape of the UK is highly varied, with a rich diversity of natural and cultural heritage - there's a lifetime of adventures to be found! Limiting global air travel will help reduce carbon emissions and contribute towards a more environmentally responsible running community.

Be accountable

I've always struggled with this one, even though I know from experience it's all too easy to back-off a challenge if you haven't told anyone about it! In this respect, personal challenges can be flaky compared to races, which cost you an entry fee and have a fixed date. When the training doesn't go to plan or the weather doesn't play ball, it can be tempting to postpone or move the goalposts. Showing up really is a big part of the battle.

Ways to make yourself accountable include announcing your intentions to friends, family or on social media. You could also use the challenge to raise money for a charity or raise awareness of a cause that is close to your heart. Some challenges require you to register your attempt ahead of time and some people opt to wear a tracker so that people can follow their progress in real time. It can be tempting to keep your challenge a secret (particularly if someone else also has their eye on it) but waiting until you succeed to shout about it won't put the same fire in your belly.

Being accountable means putting it all out there, knowing that you might fail with everyone watching. Just remember, this challenge is for YOU and anyone who actually matters will be rooting for you.

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Running Challenges – 100 of the Best Runs in England, Scotland and Wales

Starting with short trail runs, including the Loch Coruisk loop and the Hampstead Heath circuit, the book works up to tough and demanding routes and races, such as the Welsh 3000s and the Bob Graham Round. Use this book to tick challenges off, or as a tool to plan where to run next – wherever you are in Great Britain there will be a run nearby.

Running Challenges will be available in print from July 2024.