(Cinnamon chicken) Rule 2: Eat meat, poultry or eggs from free-range or grass-fed animalsBy eating lean meats, poultry and eggs, along with dairy products, runners can easily meet their increased protein needs and take in crucial minerals that can be hard

’re all unnecessary fears. What’s more, whether you want to beat an ancient 800m PB set on the grass track at school, or outkick the runner who always sprints past you in local 10Ks, adding speed will be immensely rewarding.Speedwork doesn’t just make you

concrete. Don’t run on the side of steeply cambered roads, because it can lead to injuries. If possible, run on the most level part of the road.Go for the green Parks are excellent places to run. Usually there are plenty of grass fields to run around. You

be kept out of the shoe and prefer a Gore-Tex or other waterproof membrane in the upper. This works if you're on wet grass or splashing through puddles, but the drawback is that if water comes in over the cuff it can't escape. The second approach stems

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 10-12M

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

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