- of the musculoskeletal system won't enable you to perform to your full running potential and, worse still, may see you stepping ever closer to injury.Check your competency "It's all about physical competence," says running coach and movement specialist Kelvin Giles

and requires more effort."No single surface can meet all your performance and injury prevention goals - Dixon believes there is an optimum range of surfaces that place an acceptable level of stress on the joints. So, varying what's underfoot will help you

rather than a rocky fell. And always look 10-15 metres ahead – not down at your feet.Workout ideasRecovery runTrails slow you down, so they are the perfect place to do your recovery running. Aim for 20-45 minutes on an easy trail at a pace that is two