phases.Back-to-back classes may build endurance, but watch out for dehydration and drink plenty before, during and after classes.Practise pedalling in circles, not just stomping on the pedals. Pull back slightly with your foot at the bottom of the stroke

're running on cambered roads. It tends to afflict triathletes who pronate (the foot rolls inwards when it contacts the ground) and when you increase distance. To find out if you pronate, stand barefoot and see if you have an arch on the inside of your foot

to the universal running first-aid principle of RICE (rest, ice, compression, elevation). And then came the injury guide:Foot InjuriesBlack ToenailBunionCalcaneal Bursa (heel)Hallux Rigidus (Toe)Ingrowing ToenailMarch Fracture (toe)Midfoot PainMortons Neuroma

toes.SignsYou’ll probably find that the area swells or has visible blood under the skin, and that a Thompson’s Test (in which the doctor squeezes your calf while you lie face-down with your lower leg hanging off the couch) won’t produce foot movement

, and pronation syndromes of the foot.Self-treatmentRICE, periodically, for the first 48 hours at least. Later, gradual stretching and strengthening, as with any other muscle injury.Medical treatmentUltrasound and, in the convalescent stage, massage by a

of the foot.Self-treatmentRICE as usual, but ice to reduce inflammation and elevation to eliminate gravity are the most appropriate. As it settles, gradually stretching the calf will speed healing, while you should also look back over your training diary for a

Weight 368gEvaluation The Response Control is a exactly the same as the Response Cushion, with the addition of a medial post (to control the inward rolling of the foot, which can cause injury). That means it’s a pretty straightforward, moderately

). It’s not as soft as the New Balance shoe (not an issue for off-road running), and it shares some great qualities with the North Face: a wide base, a low, stable foot position within the shoe, and a super-secure fit with a roomy toe-box.In short

ingredients – a long medial post, rear- and forefoot cushioning units and a relatively light weight – plus a broad upper and a thinner midsole that puts your foot closer to the ground.This year’s Adrenaline has added forefoot cushioning – there’s a layer

has a higher-quality feel and a better, more sculpted fit around the midfoot.The Hyperion has no built-in stability features (except for a small midfoot support bar), so it’s not a shoe for overpronators. But, as the foot sits quite low to the ground