This podcast is sponsored by Yeo Valley Organic Kefir.

At any given moment, there are up to 3,000 people in witness protection in the UK,

giving up their life for a new identity in a safe house.

But what happens when it all goes wrong?

Three shot, two male, one female.

I'm a detective inspector, Liz Nile.

It's a safe house.

Sheltering, a protective witness and his family.

Who did this?

I am going to find out, I promise.

Protection starts Sunday the 16th of March on ITV1 and ITVX.

This is a global Player Original podcast.

Hello there, I'm Jenny Falconer, and welcome along to everyone in the Rompodron Club.

Welcome to the Extra Mile.

Now, today we're going to talk about consistency and how to turn your running into a habit that sticks because let's be honest we'll start out with good intentions. Remember on January the 1st we've all got new year resolutions and then things kind of get in the way. Life gets in the way. So how do you make running a natural part of your routine instead of something

you have to force yourself to do? So let's break it down, shall we? First up, attach running to an

existing habit. So one of the easiest ways to build a habit is to just automatically pair it with

something you already do. So maybe you get up and go for a run before you do anything else. Maybe you

run straight after your morning coffee or maybe you do the school drop off then you run. You know,

you just make sure that running is something in your lunch hour, on your commute. When running becomes

linked to something automatically, it is a lot easier to stick with it. For me, my commute is my run. So it kind of works really

well for me. Another tip, make it easy to get started. The less friction between you and your run,

...