number of off-road duathlons, and the tricky conditions only add spice to these events.Taking part in the occasional grimy, frosty duathlon will leave you primed for next season. But you have to know what you're doing.A Shoe InAppropriate footwear
s at its best off-road. Like many lugged outsoles, the deeper version of Nikes waffle outsole can slip on wet pavement, but it grips splendidly in mud. The midsole has also been firmed up slightly for the trails, where you dont need as much cushioning
where you put your feet.Know the route or follow someone who knows it well. Take short, fast strides up hills and try to keep running.Run downhill on your heels and use the grips on your off-road shoes to keep you stable. Run and race on the trails
SAUCONYThe Old Treasury, 7 Kings Road, Southsea, Portsmouth, Hants PO5 4DJ; 023 9282 3664; www.saucony.co.uk2005 MODELSSTABILITYGrid Trigon 3 Guide Grid T5 Grid Hurricane 7 CUSHIONEDGrid Trigon 3 Ride Grid Jazz X PERFORMANCEGrid Tangent MOTION
seems to be the snuggest fit. – heidrun humphriesMy Grandad swore by collecting sheepswool straight off the hedge and wrapping each toe individually to prevent sore toes, and to cure black ones. I still do this on long cross-country runs. For long road
Until very recently, I used two different bikes for my daily commute to work. If I wanted to make the 30-mile round trip in double-quick time, I'd leap onto my Tour de France style road bike. But if I had time to spare and fancied a leisurely ride
. The participants seemed to love almost everything about it - the off-road route, the views from the top of Leith Hill, South-East England's highest point, and a mass rendition of William Blake's rousing Jerusalem at the start line. Now, that's a nice touch
-lightweight road-racing shoes on a few trail-running events and watch them disintegrate before your eyes. Gritty and stony surfaces will damage a road-racing shoe, which is built for flat, even, asphalt surfaces. Get yourself a trail shoe designed for the rough
trainers you'll save the 30 or so seconds some people spend switching their shoes in second transition (T2), by which point you'll be out on the run leg, some 200 metres down the road. However, you have to take into account what has happened on the bike leg
of your running training off-road as possible. Not only will this build your muscles to cope with fatigue when you're running off the bike, the varied terrain will strengthen your ankles, which will protect you against turning your feet when you're running
