4M easy Rest or 3M jog 4M on grass, inc 6 x 200m strides Warm up, then 10K race. Warm downWEEK 8 5M easy, off-road 6M steady, inc bursts up hills 3 x 1M (or 3 x 5 mins), with 5-min recoveries 5M easy 5M easy 6-7M, inc 10 x 30 secs fast, 30 secs slow

days of full rest first).Hard surfaces are another culprit, so where possible, run on grass, trailsand woodland, and avoid concrete like the plague. Finally, have your shoes checked by an expert. Worn-out cushioning, or shoes which allow your feet

.2%21-30 29.4%31-50 13.3%Over 50 2.0%I do these types of running...  Road / Pavement 44.2%Trail / Grass / Woodland 26.7%Athletics Track 5.7%Treadmill 20.6%Fell 2.7%My most important reason for running is...  to get/stay in shape 49.2%to feel better

by watching TV. As for finding places to run, anywhere that’s safe for walking is also fine for running. Off-road routes (parks, bike paths, playing fields) are better than busy streets, and soft surfaces (grass and dirt) are better than paved ones, but any

and stable feel. It's a shame, then, that the outsole doesn't provide as much traction as other shoes on test – the shallow lugs seem fine on wet rock and dry grass, but struggle to bite in mud.Contact www.teva.co.uk; 01475 746 000Walsh PB Ultra £60With

-terrain racing series, set in the beautiful grounds of Irchester Country Park, a former ironstone quarry and now a haven of wildlife. Whatever distance you choose to race, you’ll have to negotiate gravel, grass and mud, pass through wide flat meadows and tackle

Gryptonite outsole which wouldn’t slip on any surface, from grass and mud to loose ground or wet rock. Great for Long distances on all but the hardest groundContact www.betaclimbingdesigns.comPuma Trailfox II, £75 Weight 290gThis reliable trail shoe has

to take you under their wing and offer advice. Next, prepare to leave all expectations behind, as it will take time to adjust to running over rough grass, rocky paths, up sheer hillside tracks and over streams, boulders and stiles. Certainly don’t expect

, gradually get yourself used to the change by starting on a soft surface like grass or trails. If you'd feel more comfortable with company, why not team up with a friend? Get them to show you their favourite route, or join a club, which guarantees you

levels. "Iron is needed to produce haemoglobin, which carries oxygen to your muscles to power your stride," says Ryan. Many bison are raised on a grass diet, and as a result, have higher levels of heart-healthy Omega-3s than corn-fed beef. Find It Try a