or shins. As you'll need to slow your pace over  off-road terrain, expect to take a longer time covering the same distance that you'd normally run on the road.Be safeIf you need to pass a hiker, horse rider or another runner in front of you, call out "On

These hardcore trail shoes are sure to help you tackle the toughest terrains. With uphill and downhill traction suitable for all conditions these little machines are prepared for any outdoor running adventures you're going on.So even on the wettest

Weight 334gEvaluation While Inov8’s Mudroc models are among the best examples of extreme off-road shoes – where grip is the most important consideration – they aren’t exactly ideal for long, lazy runs in the trails. Having realised this, Inov8 has

injured on rough terrain." Change of sceneTaking your running off-road now and then will give you a welcome break from the miles of flat, bleak asphalt that can dominate triathlon training. The variety of terrain and stunning locations are guaranteed

is essential for off-road running. "Trail shoes give you good grip and good grip gives you confidence on what can be an otherwise uncertain surface," says Chris Robison, a former GB cross-country international. "There is a wide range of quality shoes

Q I used to train on grass and gravel, but since I’ve started running on the edge of the road I’ve noticed that the knee closest to the road as I run becomes sore. I can run through it, but afterwards I’m left with a dull ache in the knee, which

, flexible and sure-footed: even though its weight doesn’t hint at its speed, the 904’s profile makes it one of the top three off-road performers in the non-fell-running market.Try it if you liked Adidas Equipment Davos (£60, discontinued); Nike Air Terra

's no surprise that the journal Medicine and Science in Sports and Exercise reports that harder running surfaces are more often associated with injuries. But not all off-road surfaces have the same benefits. "Different surfaces influence how much energy is lost

stability. A thick midsole, though, doesn't usually make for an especially stable shoe on uneven terrain. With shallow lugs, the Ochoco is, like the Merrell Overdrive and Hi-Tec Lava Run, best suited to dry, benevolent trails and is not an extreme off-road

and hard to preview some of the best off-road races in the UK, and this month we've pulled two real crackers. Starting with a long road section, the Easy Runner Sodbury Slog is anything but easy and it takes in some of Bristol’s most demanding terrain