reward for the hell of running a glorious traffic-free summer 10K in one of the most beautiful parks in England, with indulgent feasts in the grass afterwards.Sign up direct or download an entry form here*They'll do their best... 

protect your back by doing most of your runs on forgiving surfaces, such as grass, dirt, or cinder trails, and by replacing your running shoes regularly to maintain adequate cushioning (most last 300 to 500 miles). These strengthening exercises will also

is to land closer to your centre of gravity, says Dicharry (who wasn't involved in the running study). A shorter, quicker stride helps. And once a week, run barefoot on grass. "You'll avoid landing heavily on your heels, "Dicharry says. "You'll naturally take

: short sessions on grass with friends and clubmates; speedwork with short reps and long recoveries; efforts in the evening sun; easy days in between – and a shiny new one-mile PB at the end of it.Whether you’d expect to run 10 minutes or five minutes in a

. The energy required is significantly greater than running on grass, says the Journal of Science and Medicine in Sport.A high energy demand, coupled with a low-impact surface makes the beach a challenging terrain, and involves subtle differences

). You can also do strides after a run (grass fields are nice), striding for 15 seconds one way, then jogging back and repeating 8-10 times.5. Races (5Ks and 10Ks)Entering races now and then will do two things: first, it will help you to learn to run at a

. Consider the surfaceGrass and dirt trails are nice, but a smooth surface is even more important. Tree roots, pavement cracks and potholes can be dangerous. Synthetic tracks – smooth and springy – are often your best bet.4. Warm up and stretchAlways begin

in woodland and on grass and trails and want a fairly well-cushioned and responsive shoe

responsive and its grip is only good enough for forest trails and grass, but it’s not overly heavy, its ride is fairly well cushioned and its water-resistant upper fits securely.In short The 704 is only a little grippier than many road shoes, but if you want

to run outside coincides with the peak time for allergens. Pollens from grasses, weeds, flowers or trees, which are carried along by water droplets in the air, land on your nose or throat or you breathe them in. While this has little or no effect on most