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

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

suffered because of that."Barden says that some of your sessions should be off-road. Try a long run of 70-90 minutes in the park, on forest trails or undulating countryside, and a faster 45-minute session, including a speedy 20-minute segment "to get your

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

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

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

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

encounter along the way. WashboardThe TerrainHard ripples that run perpendicular to the road, caused by the stress of cars passing over its surface. Shallow ridges aren't so bad, but deep ones can become too tough to ride on. The TechniqueWashboard forms